Mikkel showed up, and we decided on something easy and continuous, like 3000 m at
T to start with. Somewhere around the end of the first km, the very inside of the right quad started to feel like it was pulled. I let off the pace a bit, it felt better. Then towards the start of the third km, I felt it again. Clearly no further activity for the day seemed beneficial, and what I just did was most likely of questionable use.
Mikkel ran about 5 s faster. I spent the rest of the evening discussing my new volunteer trail-running-coach position with the
Golden Gate Triathlon Club.