Run

• 25m 40s
• 5.00 kms
• 05m 08s /KM

5k race PR . Yeah baby.

Tried to keep pace around 5 min km. Last 1/2 km was gravel and I slowed to 5:30ish. Almost threw up at the end so I must have done well. :)

I got 3rd place in my age group. Unfortunately they did 50-59 instead of 50-54 or I would have had 2nd think. All good. :)

(PS I beat everyone in my previous 45-49 age group. :D)

Bike

• 1h 00m
• 22.40 kms
• 22.40 KM/hr

Easy ride on the flats. Stopped at LBS to get cleats adjusted. He put me on the trainer and could see my knees turning in a bit. We put in new footbed (Specialized) with arch support and a metatarsal pad which instantly straightened out my legs on the bike. I'm going to do a longer ride next weekend and see if it feels any better on the hills. Maybe it'll be the ticket.

Only rode for 1:04. 35 min was stopped at store.

Run

• 30m
• 4.66 kms
• 06m 26s /KM

Felt good out there. 1km warm up then ran. Forgot HRM so went by RPE. Nothing hurts. Stretch and ice after. I've been foam rolling every night too.