Running intervals 1:03:00 [5] 10.3 km (6:07 / km)
shoes: Asics gel 2000 orange
Ints on the usual Aranda loop with al, Kathie and Shannon. Did pyramid 1,2,3,4,3,2,1 min (1' recovery) then 4 x30". Legs a bit weary from ride but better once I got going. Glute ok, bit spasmy but not too bad. Really enjoyed it!
Note
Saw Cathy today. Hamstring tendon definitely on the mend but a few neural and back issues which is what's causing glute to feel like it's firing when running. All connected to my sore shoulder too apparently, so more exercises to do!