Warm up dragging myself around behind Thomas and Rowan and longer warm down after with Rachel R and her friend
Running19:56 [4] 5.0 km (3:59 / km)
Pathetic, lets call it a tempo... stomach not great before/after and when I got to the hill at the end I felt myself slow down far too much. Arg, slow as mud...
Stretching/exercises20:00 [1]
Arns / legs and some balance and core at the gym...
Leading lunchtime stretching / core... emphasis on some balance stuff today.
Running50:00 [3]
12 times 30s fast trying to think of good form, and 1 min jog between. On the trails hiding from the wind. Nate way ahead, and either just ahead or behind mike.
Warm up with Mike, Gord, Thomas, Nate, Ian and Tik...
Running27:00 [4]
8 times 3 minutes, with 2 minute rest on the trails in PS park... was kinda with mike and tik but generally dropping off by halfway through each interval.