Sat trotters time trial

Went off really easy just sticking at the back of all the other runners untill we turned onto Ocean view dve. I was feeling ok so I put in a bit of an effort. Kept it up untill the 4k mark which I got to in 20:40. I could then just start to feel tight in the injury so I backed off. At the 8k mark I just held onto some other runner that I don't know then I sped up a bit. Was going quite hard in the last 1.5km. Finished with no pain & feeling good in 43:57

I then went to the gym and did the 8:45am cycle class