Running 1:04:00 [3] 14.22 km (4:30 / km)
Pre act, 15 minute warm up, 1 minute hard, 1 minute easy, 2 minutes hard, 1 minute easy, 1 minute hard, 3 minutes easy, 12 minute tempo, 3 minutes easy, 1 minute hard, 1 minute easy, 2 minutes hard, 1 minute easy, 1 minute hard, 22 minute cool down, hip mobility and stretching.
The workout was solid today, very good effort, worked through very well, was working pretty hard especially at the end, working to stay smooth, felt good and smooth.