Run warm up/down 6:00 [2] 1.0 km (6:00 / km) shoes: Inov8 Flyroc 310 VI
Time Trial race (Summer) 22:04 [4] 5.03 km (4:23 / km) +10m4:21 / km ahr:163 max:174 shoes: Inov8 Flyroc 310 VI
R Knee - 1 - No pain
L Knee - 1 - No pain
L Heel - 1 - No pain
Plan was to go 'comfortably hard' in the heat. Started ok but as soon as I hit the busy and rutted towpath I slipped to ~4:30 pace and couldn't push on much more.