Running 47:38 4.0 km (11:55 / km) +284m 8:47 / km
Short run before work inc warm up + drills, a hard uphill effort and then jog back. A bit of doms in calves and hamstrings still but ok. Will cycle tomorrow.
s&c 20:00 
Foot rolling, toe yoga, calf raise routine (20), dynamic gastrocnemius + soleus stretches bedore run