Track / Speed Work (Germiston) 30:00 
1000 - Have spent the whole week so far doing an ASA / IAAF Level 1 coaching course. Today was prac work. Lots of warming-up, stretching, javelin, discus, race walking, etc. Spent about 4hrs in the sun, but will only log 30 mins.
Road Running (Randburg TT) 20:36  5.0 km (4:07 / km)
shoes: Asics Gel Nimbus 2007
1800 - There was a 2nd delayed TT for those of us who wanted to watch the final 3 overs of the cricket test in the pub - only 1 wicket needed. In the end it wasn't worth waiting for. Looked a bit silly however with 1/2 the field starting the time trial and the other half still watching in the pub.
Had a good race for 1st spot as a result of the reduced field. 4 of us in contention, with the final acceleration and break-up happening just after 4km. Managed to kick up the hill, but 1 other guy was stronger, so 2nd.
PB for the year... ;-)
Also one of the faster TTs in many months, so looking (surprisingly) good.