Running long 1:00:00  8.0 mi (7:30 / mi)
1hr long run
Strength - 4 x 10 push ups/10 deep squats
stretch & roll
The long run felt pretty good but my legs were a bit sore from the time trail. It was a quicker pace than what I usually do at home but I kept in mind to keep the same effort throughout the whole run and also kept in mind not to push the pace to much because I was still recovering from the time trial. It was a different kind of running trail because I am not used to running on a road that have rolling hills, I am used to running on fairly flat roads. Overall, I thought that it was a pretty good run and a good recovery from the time trial.