Running tempo 10:00 [4]
definitely over did the spanst yesterday. legs very sore. decided anyways to go ahead with plan and run 3 km tempo along the waterfront in port credit. the idea was to do 11 min relatively comfortably. well, legs hurt so after a quick glance at the watch with 1 km left to go I had to ditch the "controlled" run I was doing and push it to make sub 11.