Running 15:00 [3] 3.0 km (5:00 / km)
shake out this am, brrrr, rainy and cold.
Running 1:00:00 [3] 12.0 km (5:00 / km)
pre act, 15 WU, 6x4 min at tempo with 1 min break, 15CD, push and sit, rope, roll.
This was good, felt smooth and strong. I kept good posture near the end when it started to hurt. Feeling great.