Jogging warm up/down 8:43 [2] 1.61 km (5:25 / km) +7m5:18 / km
Had to catch up on some serious reading at home- so took the opportunity to get out to GB (also to thank Steve Carlin the ranger). Anyhow Tues is threshold day. Lantern loop w/u before tempo. Beautiful out +++++
Running tempo (XC course) 20:59 5.0 km (4:12 / km) +28m4:05 / km
Kept even pace without pushing too hard on first half and held form well on second. Splits were 10:32 and 10:28 (have run last half as TT in 10 dead). Good solid effort but not overtaxing. NB Garmin measures short- O map and bike concur on 5k length.
Jogging warm up/down 8:31 [2] 1.61 km (5:17 / km) +6m5:11 / km
Back around lantern loop as w/d- was tempted to move Sunday's decoy rock a few more meters to north-west to be outside of machinery control circle - but left ISQ :-)