Running 15:00 [3] 3.0 km (5:00 / km)
shake out, feet pretty sore this morning.
Running 1:00:00 [3] 12.0 km (5:00 / km)
pre act, 15 WU, 5 min tempo, 3 min break to put on spikes, 2x 1, 2, 1 with 1 min between each and 2 min between sets, then about 2 minutes to remove spikes and finish with 5 min tempo and CD back to lake.