run 50:00  10.0 km (5:00 / km)
strength (glute bridge and donkey kick 10 each x 2)
15 min WU
16 min of steady/surge (2:30 steady, :30 surge)
19 min CD
strength (pushups 5 sets of 10, abs 116 reps)
stretch and roll
My effort was where it was supposed to be for a 'monday' workout, was on the harder end of the desired effort, was able to go right into my cool down but it was a struggle. Went out too hard for the first steady/surge trying to keep up with the other girls. Fell off pace for the 2nd trying to recover, got back on pace for the rest. Shins/ calves starting flaring up about halfway through.