I managed to get to West End at 5:00 this morning and do 10k (in 50:00) before the start of the 15k race. I started out in the race taking it pretty easy and tried to keep a nice steady pace. I did the first 10 k in 47:00 and finished the 15k in 1:10. That gve me 25k in 2 hours and my training program called for 2:30. I set out again to do another 5k circuit after the race but at 2k only just made it to the pit stop - a very close call. After that I said that's enough, no more today.
Tomorrow I will rest and hope that I'm ready for the 3k Time Trial on Tuesday.