Road running warm up/down 28:00  3.1 mi (9:02 / mi)
5K warmup before the weekly club 5K race.
Road running race 22:25  5.0 km (4:29 / km)
ahr:169 max:180 shoes: BA8
CMS weekly 5K race. No recent history of speedwork. I wanted to run this race comfortably hard, and not wimp out on the hills. We ran it backward, so the split marks on the pavement are at 3, 2, and 1 miles remaining to the finish, which requires more math than I can do while breathing hard. After the first 50 m, I passed one guy and was passed by one guy. I thought I could reel in the guy who passed me, especially on the final downhill, since he is shorter than I am, but he just took off down the hill and I could not summon up a sprint to beat him.
Splits: 7:50(163,165) for the 1st 1.1M
7:22(170,171) for the next 1M
7:13(173,179) for the final 1M.
Road running warm up/down 9:00  0.75 mi (12:00 / mi)
Very easy cool down jog after the 5K. Sweating profusely.