Ran 2.75km easy with doggy had a 3min break while i fiddled with my watch and then another 2.75km easy.
Splits 15.04 and 15.01.
Thursday Night i went down to the track only had time for two laps warmup though i was wearing my new running tights so that was enough as i planned to take it fairly easy.Lined up at the start and when the gun went off i jogged with CR runner bee's daughter for 3km all evenly paced and felt a little slow at 5min pace ...crossed the 3km line in 14:51 (4:57/km) so i decided to pick up the last 2km and proceed to run the next five laps in 8:10 (4:05/km) with a "sprint" finish to the end in 23:01 mins!!
2 laps cooldown.