The usual, with added emphasis on stretching the adductors and sartorius as my inner left knee is sore from yesterday's run. Painful left foot eased up with movement. Was able to do three sets of flies :) Listened to my Heads Will Roll playlist!
Running (RALF ) 43:07  7.0 km (6:10 / km) shoes: Asics Nimbus 19
2.25 km warm up run to Cassals, then 4 x 600m @ 5:30 pace with 30s rest. Warm down run back with Sheldon. Left knee gave out twice during the warm up! Also had the left foot- heel issue crop up afterwards, so rolled it and got a nice ‘crack’ to release something in there.
Walking39:48  4.25 km (9:22 / km) shoes: Merrell Ventilator-types
Tried the first ‘speed’ walk at a more moderate pace to get used to the pavement again for the spring. Used the roads of my AWC loops, and added the Clarenda hill to the network. Gorgeous sunny day; got pretty warm after about 3 km.