Notes
Warm Up: Dynamic stretches, lunge matrix, leg swings. Followed this with the 15 min shakeout run with 3x 200m at race pace. Then did some strides.
Run was okay, forgot that this is not an easy course. Started conservatively with the first km in 4 min then started to open up but when I hit the long pull, ~5 km of mostly uphill just couldn't get going and was hovering between 3:55 and 4:05/km. FInished strongish, 3:48 amd 3:50 last 2 km splits. At best I should be aiming for a low 38 at Township.