Running 56:00  14.5 km (3:52 / km)
20min up, 16min of 1:45min steady, 15sec surge, 20min cool down.
Pretty happy with today’s run. My knee was pretty sore during the warm up and cool down, but didn’t hurt at all during the steady/surge. Grinded right from the start, but especially at 10min where a small gap formed between me and the group. Kept grinding and ended up closing the gap and finishing with the group. Really happy I was able to do that. Got back to the hangar to lift and streatch/roll.