RUNNING 45:00  10.0 km (4:30 / km) +220m 4:03 / km
(injured) shoes: New Asics 1140
Churches loop in the sodden rain. Not going to the JK as it was all a bit too much effort coupled with the lack of entry etc.
Knee is still in pain, thinking it's my quads that are tightening up my knee and calf.