Running 49:00 [3] 9.0 mi (5:27 / mi)
Session
1km,2km,1km,2km,1km,2km,1km,2km
Times:
3:07
6:19
3:09
6:20
3:08
6:15
3:07
6:18
Alternate direction for each rep on the track so to help with glute
Felt good today, felt rubbish on the first rep just warming up, but once I got going felt like I was coasting very relaxed and enjoyed the session.
Glute/hip was tender from physio but didn't bother me in the slightest, which is what I wanted. Stretched for a while before warm down. Cut the recoveries to 2:30 has the track was being closed early for an event .
Overall time and mileage include jog recovery between reps
Cool down (Cool down ) 21:43 [3] 3.0 mi (7:14 / mi)
Easy cool down
Ran the same route as the warm up including round the track but opposite way home.
Took it easy. Hip/glute was tight but again it feels fine compared to it was feels tender after physio