Commuting 22:10  7.53 km (2:57 / km) +70m 2:49 / km
shoes: Dr Dew
Running - soft surface 24:10  4.69 km (5:09 / km) +163m 4:23 / km
shoes: Hoka pillows
Short n steady c/w crag. Right knee acting up a bit after yesterday in the evening so went for short but things felt fine so upped the effort a bit. Likely not the wisest move but hey ho. Felt really good again
Strength and Conditioning 16:00 
Wanting to do more of this so decided that little and often ish is the way to go. Ditched the 40/20 repeating structure and just went improv sort of focusing on calfs, quads, and upper body.