Running 47:00  8.5 km (5:32 / km)
Average intensity of 3 for this workout
Went to a different section of Pacific Spirit Park with Emma and did a bit of a warm-up before heading out to run a loop that took about 17 mins so around 3km? The first one we took at a steady pace and then for the second loop we did the first half pushing hard, had about 2 mins of rest and then did the remainder accelerating from a jog to hard run. We kind of just made up this workout on the fly but it was good!
We used the downhill near the finish to try and carry the speed throughout to the end but it was still about a 3-4 minutes of hard running before the actual finish so I guess worked on mental and physical toughness!
Groin still hurts a lot.. definitely noticed it on the second loop so keeping my eye on it.