Running 45:00 [3] 5.5 km (8:11 / km)
shoes: mizuno neutral trainer
Shoes better with extra socks and no orthotics....
O-group
Warm up ~ 3km....partly placing hurdles on Arkell Chambers loop
Workout:
2 x [5 Arkell-chambers loops with hurdles (low)-1 min rec per loop...choice of break down 1-2-2 for me - Connaught Carling Norton Elmhurst Tavistock loop~1300m] - reverse direction set 2
1:46 (1:00) 3:36 (2:00) 3:31....ka plewy....
I didn't finish the first set...everything was going well until the Connaught loop...hamstring twinged at 50 m then not safe to run after ~100 m....
Walked with Molly until the guys were finished.....
w/u 3....5X450=2250 m + bits ~total 5.5 km
Hope this is temporary....back on recovery mode...
Note: Dress warmer...its not spring yet!
PS Hapy Birthday Alexander!