Running tempo 43:05 [4] 9.6 km (4:29 / km) +125m4:13 / km ahr:156 max:176 shoes: Mizuno Wave Elixir 8
Late run in the gloom and rain of the evening up in Bruce Ridge. Did 2 x 8min tempo, at 3:51/km and 3:44/km. The first was on twisty single track which made it a good workout. Had to bail out to the bike path after that because it was getting pretty dark - the sun set before I started.
Running21:00 [3] 4.8 km (4:22 / km) (rest day)shoes: New Balance M870 BY3
Wrote off the run to work this morning because of the raining and miserable but by the end of the day I really needed to get some fresh air and clear my head.
9 PM
Stretch & Massage20:00 [3]
More work on left hammy and glute while watching the Avengers. Most of it is average but it's cool once Bruce Banner gets angry.