Running 1:18:00 [3] 17.33 km (4:30 / km)
Pre-act
15wu, 4km loop @tempo - 12:58
Active up to and including drills
4xhalf loop - 4:51, 4:53, 4:48, 4:44
15cd
Roll/stretch
Thought today was solid. Tempo was controlled but not very smooth. found my legs a bit on the 3rd and 4th half loop....just finally started feeling stronger and smoother....weren't any easier but just felt like I was rigging less and not running through quicksand. QUAD was fine the whole time