A.M. Felt more with it today and after a 4k warmup ran alternate hard/easy kms down and back up the valley. My right thigh still feels stiff and and the leg does not lift as well as my left leg but I was happy enough with today, I thought the week was going down the pan. Easy kms were about 5-/k, splits for the hard kms were: 1) 3:47, 2) 3:44, 3) 3:45, 4) 3:44, 5) 3:43, 6) 3:43, 7) 3:44, 8) 3:47. cooldown 3,4k. Total 22,4k in 1:41:25, av pace 4:32/k, 7:17/mi. |