Tuesday

Felt tight & sore in left hammie when I woke up. Went to the gym a bit after 7:30am & it was feeling better by then. Got on the t'mill & started off at 6min pace (10k/ph)and after every 2min put it up 0.1km. Ended up running 10km in 53:25. I was runn 4:40 pace by the end. Leg was sore after run & stayed that way for most of the day. I went back late afternoon & did an hour on the bike & felt great on that & fantastic afterwards