DanA - As you say always good to go under 3, shame to not get what your obviously capable of.
Meant to mention, did a parkrun on Saturday, first time I have doubled up, was meant to take it easy but found myself closing on the leader after the first lap (I was in 3rd) half way round and the chap in 2nd faded off. Got to the leader about 100 from the finish and foolishly left it to the last minute and he did me. Mind you he did vom so I feel it a moral victory!
The Xcountry I averaged 181HR. This seems significantly higher than most people say on here. I wasn't completely fagged out till the end (the finish was 400m past where I thought it would be).