I hadn’t done a 5k at Bushy Park for a while, at least not properly. So today I tried to run somewhere close to PB territory. The idea then was to jump straight onto my bike and pedal like a nutter to see if I cramp. The theory being that as I’ve been doing quite a bit of high intensity brick training then I shouldn’t cramp. (Search for EAMC on the net for more on Exercise Associated Muscle Cramp).
Good news: Didn’t get cramp
Bad news: 45 secs shy of a PB, not even duathlon race pace. Fell off my bike in the car park whilst fiddling with my watch. Felt awful with a headache in the morning. Bed at 1am and wasn’t wearing my go-faster shoes. First K was something like 3:30.
Good news: Still a bit of time left to get the speed up before Gijon.
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Last Updated on 13 December 2025 by the5krunner
My favourite kit and nutrition
- Maurten — the race nutrition trusted by elite athletes. Gels and drink mix engineered to be easy on the stomach.
- Garmin 90-degree charging adapter — the small adapter that keeps your charging cable tidy at the stem. Essential for race day.
- Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session.
- Ravemen FR300 — front light that mounts directly under your Garmin or Wahoo head unit. Keeps your bars clean and your beam pointed where it matters.
- Garmin Varia RTL515 — radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch.
- Stryd — the footpod that brings running power to your Garmin. The single most useful running upgrade I have made.
- Favero Assioma Pro RS2 — the power meter pedals most serious cyclists end up choosing. Accurate, easy to move between bikes.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. ID
Muscle cramps can really ruin anyones day but it is not so much of a problem if you know how to do some light massage or acupunture..
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