6 PM
Running (Road) 17:45 [2] 3.55 km (5:00 / km) +11m 4:56 / km
shoes: Asics Gel Noosa Tri10
Blood test results came back all good. Looks like just a popped ligament or tendon or hip flexor gone.
Usual warm up loop
Running (Track) intervals 11:58 [4] 2.42 km (4:57 / km)
shoes: Nike Zoom Rival MD8
6*300m with a 100m recovery jog
Something fast, still discomfort going fast and any sharp turns (rounding groups).
1) 46.5
2) 49.2
3) 47.7
4) 48.3
5) 48.9
6) 48.1
Plan was for 48s but took a while to get the pacing radar working right
Running (Road) warm up/down 17:29 [2] 2.81 km (6:13 / km) +1m 6:12 / km
shoes: Asics Gel Noosa Tri10
Went on the grass for a bit chatting with Frank