Running race (Kinetic Night Trail Race) 20:08 [4] 4.0 km (11.9 kph)
ahr:144 max:192
I decided to take the ran easier than normal as my shin is still tender, and I have developed a swollen and bruised ankle as well just below where my shin got injured.
Had a good run with Salome, we had a good pace to start off with, and picked up on the long downhill section. My legs felt good and I was able to pull away slightly from Salome on the last uphill with about 500m to go.