Running intervals (With cool down) 34:58 [5] 7.4 km (4:44 / km)
500 metre repeats with 500 metre recovery trot.
First speed work session in 20 years!!
Surgery knee didn't feel the greatest towards the end. I think I need to strengthen it a bit more before I up the frequency of my speed work.
Terrible form. Terrible pacing. Great sweat though. Very satisfying. Some serious crosswinds to deal with along the railpath today. Have to shorten my recovery time next time.
Running1:05:57 [3] 14.3 km (4:37 / km) +106m4:27 / km
Run with Old Boy.
Railpath, Sorauren, High Park, Lakeshore, mouth of Humber, shit plant, Stephen Drive, north to Old Mill, Humbercrest, Ardagh, Humberside, bridge over railway, home.
Hank loves orienteering, and Annie's foot in his grill...