Running41:08 8.76 km (4:42 / km) +93m4:27 / km ahr:117 max:136
Calf ok for 20, then not great for 5, stopped to stretch, then managable for the last 15.. I've been good at the strengthening side of things but need to get on top of the stretching..
Strength and Conditioning5:00 [1]
6 PM
Running5:12 [2] 1.11 km (4:42 / km) +1m4:40 / km
Running5:35 [2] 1.0 km (5:36 / km) +18m5:09 / km
Cycling40:00
4 x (20s sprint (40s) [4 mins])
Working flat out to get the legs hurting..