Running tempo 1:09:56  16.14 km (4:20 / km) +77m4:14 / km
Mallow 10M. Hesitant whether to go or not but decided to take it steady and run as long as I could. Beginning felt easy at 4:20 pace but legs got tired very early, after only 10k or so. Luckily I could run the whole distance without problems but it was hard at the end. Aimed for 70min, so very happy to go just under, but it was much harder than it should have been. Also the distance felt like a marathon. There is still a long way back... Results: https://www.myrunresults.com/events/mallow_10_mile...
1k warm up, then 11k progressive run from 5:00 to 4:15, and 1k warm down. 5:00, 4:55, 4:50, 4:45, 4:40, 4:35, 4:30, 4:25, 4:20, 4:17, 4:15. 10k went ok without pain, on the last hard kilometre calf started to hurt. Jog pace was ok.
Strength at gym including several sets of calf exercises standing and sitting with relatively heavy weights including calf press, then deep front squats with 20kg bar, 3x10x40kg squats, 3x10x40kg dead lifts, 3x10x20kg single leg squats, 10 box jumps, 3x10x30kg leg curl, 3x10x30kg leg extension, 3x10x15kg glute exercises (cross step sideward), and core exercises.
Running (BB) 50:00  8.34 km (6:00 / km) +63m5:47 / km
Easy morning run. Feeling tired and super heavy legs. Should have taken a day off from training yesterday.
Running intervals 1:00:00  10.5 km (5:43 / km)
6x1000m intervals at about 4:10 pace with 200m walk/jog recoveries (1:30). Splits 4:08, 4:07, 4:05, 4:09, 4:09, 4:10. Calf a little tight and sore, so I cut the training short and did only 6 reps instead of 8.