Running tempo 1:00:00 [4] 13.36 km (4:29 / km) +180m 4:12 / km
shoes: Nike Lunareclipse 4+
Progressive session with 20 easy, 15 moderate and 10 hard, with another 15 easy/cool down. Basically entirely uphill as I was running to my aunts place, but never too steep so was able to keep a pace that I was happy with for the session.
Quads, which have been somewhat sore since sunday's race, were fairly painful after, so an easy day tomorrow and a not overly strenuous one saturday should be an idea