Running1:04:14 12.45 km (5:09 / km) +238m4:42 / km ahr:159 max:187
Bok Training run- Easy on flat and downhills then razed up the hills, chill night and some very nice Fish and Chips afterwards to motivate. (I have also sorted out my HR zones so hopefully it now doesn't say that I am killing my self when doing an easy run )
Running race (XC) 19:29 5.04 km (3:52 / km) +37m3:44 / km ahr:189 max:196
Felt good the whole way round was second till 3km then just the guy sped up, but I kept with him the rest of the way. Really strong wind against us up the hill and some really sharp corners, Feeling good at pace though. I think after a few speed sessions I should be able to go sub-18 5km. As long as I find a good course. Very happy with how training is going.
Running5:58 0.47 km (12:45 / km) +5m12:06 / km ahr:116 max:164
I wanted to do more but didn't have much time and noone from my team was very enthusiastic about doing a warm-up with me.