3 PM
Running warm up/down 15:00 [3] 3.0 km (5:00 / km) +12m 4:54 / km
shoes: Adidas Supernova Glide boost
Jog and drills/strides. Feeling pretty seized up and tired from yesterday!
Running tempo 22:00 [5] 5.73 km (3:50 / km) +30m 3:44 / km
shoes: Adidas Supernova Glide boost
SO. HARD. today. First tempo session from the next block's focus.
10min hard - 5 min easy
1 min hard - 1 min easy
10 min hard - 5 min easy
1 min hard (then recover and warm down)
Felt like I pushed well considering I was already really tired. But realised after my knee is suddenly really hurting above the kneecap, when I bend it/go up or downstairs :/ hopefully OK with a rest day tomorrow and a bit of ibu.
Running warm up/down 27:55 [2] 4.28 km (6:31 / km) +67m 6:03 / km
shoes: Adidas Supernova Glide boost
Jogging on rest sections, and warm down. Very very slow (some of the time I was standing still for the rest sections, but just averaging it out)