Running (Flat off road) 1:10:00 [4]
2km jog
6 x 200m intervals on the embankmants
jog home along the river path, under the A590, Causeway then back over the Heights from Lane Ends.
My arms feel really weak, probably because I haven't run fast enough to really use them for a while. My knees are fine on the uphill, the left one didn't hurt at all but my right knee and left lower calf still hurt on the downhills and just below both knees hurt after the intervals