7 AM
Note
Squad XC Run @Pak Shek Kiu
Running (Mixed Trail/Pavement) 58:49 [3] 8.48 km (6:56 / km) +419m 5:34 / km
ahr:153 max:168 shoes: Salomon XT Wings 3
Squad XC Run @Pak Shek Kiu
Relatively cool morning, with RH ~65% - nice running conditions made for a pleasant run. I kept a steady, relaxed effort and still manage the course in under an hour. It won't be so nice in April though when we will be doing our selection tests.
Running warm up/down (Mixed Trail/Pavement) 10:33 [2] 1.3 km (8:07 / km) +31m 7:15 / km
ahr:137 max:153 shoes: Salomon XT Wings 3
Cool down - backtracked to escort Iris and Brenda for the last bit through the village.
Stretching warm up/down 10:00 [0]
before and after