A.M. A good day, skipped the hills for the morning run and went up and down the valley. My achilles behaved itself and I only felt a minor ache. Gradually upped the pace on the return leg and the first runner I saw was my wife which was encouragement for us both. Total 20k/12,4mi in 1:29:45, av pace 4:29/k, 7:13/mi.
P.M. We went to see "The Dirty Race" in a nearby town. This was a race with 5k running, then 15k mountain biking and finished with a 4k run. Interesting to watch, it was a well organised event and had about 200 participents. The first guy was over the finish line in 1:01.We found the change zone was where time was really won and lost. I did wonder if it was compulsory that they have to change from running shoes to bike shoes for safety reasons. Different perspective to stand there with a Glühwein in my hand watching people toiling.
Evening - short and quick treadmill run, 7k in 28:20, av pace 4:03/k, 6:31/mi. | 