Run 55:00  11.0 km (5:00 / km)
20 min of 1:45 steady, :15 surge,
20 CD with 3 hill surges,
push and sit
Definitely a harder Monday, had to back off a bit at the very end since I found myself breathing out of control. feeling achy rather then residual soreness... possibly getting sick.
Run 30:00  6.0 km (5:00 / km)
Easy morning shakeout, felt rough for the first half and more relaxed in the second.