Water running 45:00 [3] 4.5 km (10:00 / km)
Pre act, 6x lunges, pool- 3 x 2 mins. 30 between, 12x 30 secs hard/ 15 between.
Hip mobility, drills, 6x strides, med ball(6), basic strength, stretch, roll, cold tub.
Average quality pool, quads tight though felt fine.
Running 30:00 [3] 6.6 km (4:33 / km)
run then extra strength, roll, stretch, cold tub.
run inospital trails was good quality, fell in deep know and knee took a lot of weight and killed. went away slowly during the run.