Another unseasonal late autumn day in the running capital of Australia - cool nights and mild, dry days.

Although waking early, I decided to miss the Bilbys cycle this morning, as I am still irritated and don't want to make it worse and be unable to cycle and run.

Despite leaving plenty of time to make it the the ACT Cross Country Club's three and 6km races, I hadn't counted on the extensive delays at the War Memorial due to the VE Day open day, and the continuing roadworks on Fairbairn Avenue.

Fortunately, I wasn't the only one, so the 3k began a little late. I had hoped to jog the 3k easily, and put more into the 6k at 1:00 pm. I felt good, but 50 metres into the run I found that my legs were going to be a bit slow today and settled into a steady pace. As usual, I picked up as I warmed up, and managed a reasonable negative split and more comfortable at the end than the beginning with a time of 14:44

Twenty minutes to socialise and catch up with people before the next run, a little hillier and with a much larger field. Much to my delight, I found that a fellow Canberran was there who I had matched step for step during the Nail Can Hill Run, and ran with at a similar pace during the Thursday night track session.

We ran together comfortably, although once again I died a bit on the uphills and found that the creamed rice I indulged in yesterday afternoon may have been a mistake after all. I persevered, and rounded the turnaround point (a little long methinks) at 16:00 minutes flat. I ran with a few metres behind my new running buddy for most of the route back, although our pace was a little faster than a few others who we passed. We crossed the line in a dead heat at 29:44 although this is reflective of a sporting gesture on his behalf, rather than nett ability.

A short cool-down and I was off, ready to face many of the same faces at the Sri Chimnoy 10k tomorrow morning.