Running 54:30 [3] 12.27 km (4:27 / km) +120m 4:14 / km
Back to Crookes Valley for strides and efforts. 10x120m building up the pace each time then 5x400m loop in 89, 88, 87, 86, 84. I have a feeling that this is what did me in last time when I was trying to go as hard as possible, so instead aimed for a measured effort with the plan to build up number of reps rather than pace for the time being.
Had a very sore SI earlier in the week from some foam rolling, but it seems to be moving better than it has for a while. I have been doing an SI shearing exercise quite a bit this week to try to maintain the movement.