Running 1:00:00 
Steady/surge 1:45/0:15 x 10 (20:00)
Great morning for a run. Right knee and hip were really hurting this morning and felt like it slowed the warmup. The workout itself, after about 3 cycles, felt good and got better throughout. Struggled to get back to steady state but I don't think I dropped below after coming out of surge. During CD, my right hip really started to feel bad and then my right calf. Overall, strong run with some aches and pains.