53:29, 12K. Good steady run at pace despite some fatigue in the legs from Saturdays LSD and a few beers the night before. Not sure if record for first leg, but must be close. Activity/19762829
Splits: 1 – 27.12, 2- 26.17
46.28, 9K. Started slow but IS pushing the pace, so ended up considerably tougher than I expected – good speed training although. HR 147/169. Activity/19830409
1:27:12, 15K. First run of the year of this route, fairly aggressive attempt although HR wouldn’t betray that. Some way off the all time best pace, but not in that shape (yet?). Trail running not as fluid as I would like, but road section not so bad, may be on the threshold of a performance increase. Should take easy tomorrow and only a few intervals on Thursday before 15K race. HR 140/153. Activity/17882607
Splits: Bowen Road: 5.27 (5.05), Wanchai Gap: 22.25 (20.52), Peel Rise: 45:53 (42.19), Steps 50.39 (46.44), Top of Steps 57.58 (54.16), Pokfulam reservoir gate 1:14:10 (1:09:18) Best time, Tuesday 26 Oct 2004, 1:21:52.