Intensity 1:30:00  18.79 km (4:47 / km)
- Pre Act, stretch and roll, glute activation, race warm up, intensity, cool down, hip mobility, PSSR
- Intensity: 4 loop progression workout
- I worked to stay with the pack for the first two laps, but after the pack separated I ran with Sam. I finished my last lap about 50 metres behind him.
- I was happy with my effort, there was a lot of good struggle.
- Splits: 12:46, 12:11, 12:27, 12:16.
- I had a lot of pain in my IT band, so I have booked a physio appt.