run race 18:30 [5] 5.0 km (3:42 / km)
shoes: Reebok Premier Road Plus
5km time trial loop around gold course. time isn't fantastic. I ran low 17's five years ago, but I think it is the fastest I've done for several years.
Started pretty quick but had to back off early. Never really blew up, but was using the flats and short downs for recovery rather than pushing the pace and keeping a steady effort level.
Got the block of chocolate for line honours out of the peole with preset handicaps. Figured it was full of milk and nuts, which I'm probably alergic to, so ate it all in one sitting to get it out of the way well before any training sessions :) Thanks Tooms.
Note
Just looked back for the last semi-comparable session and this was almost exactly the same pace as I ran a dead flat 6.6km race last April, several more months back into running training than I am this time, so I am hopeful of getting back into reasonable running form this season. (and that session lat April was a sepactacular success at the time)
run warm up/down 24:00 [1] 4.0 km (6:00 / km)
shoes: Reebok Premier Road Plus
Warmup and down and run throughs. Time and distance very approx.
Note
Having read Tooms email, my PB for the loop is 17:18 from April 2003. This was faster than I have run since September 2003 (though not many attempts to compare with). 1:12 to go... and only a few weeks back into running? Should be easy...