Running tempo (crewe park run) 19:20 [3] 5.0 km (3:52 / km) +51m 3:41 / km
oh no! legs felt awful in the warm up and just awful all the way round heavy and aching should have listened to my head and taken a day off yesterday!
Running warm up/down 19:35 [3] 4.0 km (4:54 / km) +22m 4:46 / km
slogging home feeling very disappointed