Ran the Bellrose loop today. Started out nice and easy, then got clipping pretty good in the middle kms, probably running around 5:40 mile pace. Always fun running with Louis and Connor.
Circuit35:00  3.5 km (10:00 / km)
10x1min hard with 1min easy, 15min cool-down on the bike. There were no ellipticals available so we took to the bikes. Really got the legs burning by the end. Felt a little bit of knee pain near the end of the run, but nothing on the bike.
15min warm up, 2x8min at tempo with 2min easy jog rest, 15min cool down.
Back at Gratton road again. My knee pain was ok this morning so I decided to test it out. Felt really good during the warm up, then hurt just a little bit for the rest of the workout. Besides the knee, the second tempo got pretty hard over the last 4min. Really happy with today’s workout.