Running14:14 2.66 km (5:20 / km) +24m5:07 / km ahr:147 max:173 shoes: Asics GT-2000 7
Running17:50 5.03 km (3:33 / km) +52m3:22 / km ahr:155 max:170 shoes: Asics Gel-DS Trainer 24
Didn't make it to the parkrun this morning so 5k in the hermitage instead while Dan tempoed. Back uphill into hermitage was a grind so didn't stretch it to 5.4k as originally planned. Felt pretty good for the first half but didn't kick well at all, arguably not at all, in the latter stage when I was locking up a bit. Need to make big improvements in my racing speed, haven't really ever focused on it. Gathering good info tho on where I might be at.
Running10:50 1.61 km (6:44 / km) ahr:138 max:158 shoes: Asics Gel-DS Trainer 24
6x40 seconds 
Running5:34 1.0 km (5:35 / km) ahr:151 max:171 shoes: Asics GT-2000 7
Running4:45 0.94 km (5:04 / km) ahr:120 max:136 shoes: Asics Gel Kayano 25
Cross Training warm up/down 10:00 
Cross Training34:00 
5x3 mins  + 4x30 secs 
Around 100-110 rpm for the 3 mins and 130-140 rpm for the 30 secs, feeling alright about it even though I would've preferred to be on the hill reps. Didn't want to jump back into it that quickly though.
Running20:06 3.74 km (5:22 / km) +25m5:12 / km ahr:156 max:183 shoes: Asics Gel Kayano 25
Went about as well as I could have hoped, really. Pain was 0 for the whole thing and was focusing on keeping my knees straight since that seems to be a pretty significant flaw in my running form. Only concern was a very mild jab while I was walking afterward. Lines up with when I got the pain on the cooldown of the session last Saturday and on the cooldown of the session last Tuesday. Also, intensity of session aka pressure put on foot seems to positively correlate with amount of pain felt, except it's after the fact instead of during. Interesting. My body might be very effectively ignoring the pain when I run, but then the chemicals keeping me painless wear off afterwards and boom, pain on cooldowns.
Rolling + stretching + calf raises.
Plan tomorrow is one run and one spin, collectively 90+ minutes for the day.