Run along road from Lakenvlei. Feelingdreadful - both knees hurting and breathing all to pot. Couple of Swedish distance runners cruised past - just to make things worse!
Deeside Runners, Aboyne Green 10 x ca 1-17. Left knee sore and so bailed out when shorter faster intervals started. Right hamstring insertion/buttock also tweaking, and feeling pretty off pace, so not a great evening.
steady run44:00 [3]
Warm up and down, several minutes of drills and sprints to warm up.