Running warm up/down 12:01 [2] 2.66 km (4:31 / km)
Running tempo 8:24 [4] 2.18 km (3:51 / km)
Was going to do 4x 1km at tempo pace. My legs felt awful and I was struggling to keep the place so I thought I would leave it. Still hoping to do OK in the XC this weekend.
Felt stiff from yesterday's race. At three miles I felt awful and just tried to hold on. Got to 9 miles in a nice group and felt slightly better. Went off the front of the group and kept running. Felt good to get a PB on tired legs. I did the second half a lot quicker which I was pleased with.