Felt absolutely terrible all morning so left work at lunch and had a nap from 3-4pm, then a coffee. Felt better after but still not great. Much better at the track despite the horrible rain.
Running18:03 3.62 km (4:59 / km) +30m4:47 / km ahr:127 max:144
Running15:35 3.81 km (4:06 / km) +3m4:05 / km ahr:147 max:161
Joined Aislinn for her session, aiming for 3:45 so nice and comfy. I planned routes on an old Swiss test race map and let Aislinn lead the pacing. Felt really comfy and able to plan fine at the speed around the track. Was good to try it out and enjoyed the session.
Running1:26 0.51 km (2:49 / km) ahr:112 max:150
Running19:00 3.92 km (4:51 / km) +5m4:49 / km ahr:130 max:138
Running35:29 7.17 km (4:57 / km) +174m4:25 / km ahr:128 max:148
Standard Monday from Goodwin. Actually not too bad. Had an ice bath after which was beaut.
Strength and Conditioning40:00 
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
10 back extensions
10 straight arm plank with shoulder tap
10 band pull back
10 horizontal band pull back
10 25kg bench
10 10kg single arm row
10 2x8kg bent over row
10 2x8kg overhead press