Running 50:00 [3] 11.1 km (4:30 / km)
Pre act, 15 wu, 5,4,3,2,1 hard/ 1 min easy between them. 16 cd.
At gratten with tree, felt awesome actually and killed it. Quality felt really good, every interval i was hurting when i stopped.
Injury wise my quad felt good until beginning of cool down then went back to a 1 half way through cd. knee doesnt hurt running but does when it bends slightly. Didnt feel foot which is good.