Run - Road (Hare & back) 18:37 [5] 4.7 km (3:58 / km)
weight:76.7kg shoes: Roclite 312gtx
Another limited window of opportunity, so ran the dirt road hard again - shaved 3 seconds off the 2009 PR.
859 out (7 sec quicker), 937 back (4 sec slower)
17 down, 8 to go, 1 week left!!