Notes
Right hamstring very tight (would occasionally move down and behind the knee would feel very tight). Felt terrible for the first while of the run, 2 mins in stopped to do lunges to loosen it up...still felt tight after.
Worked into the progression very slowly, being careful not to make matters worse. In all honesty I think some of the markers were a little off because these paces seem inaccurate...but it's what I have.
I would say progression was okay, but not great.
32:17.91---->3.78 mi (8:33 pace)
4:45.65----> 0.69 mi (6:54 pace)
4:36.51 ----> 0.72 mi (6:25 pace) ....doubt I got this fast prop should average with the leg before it and after it
4:23.74 ----> 0.65 mi (6:46 pace)
4:20.70 -----> 0.67 mi (6:30 pace)
3:23.05 -----> 0.42 mi (8:04 pace) hmm was this last one really that slow????, prob just means that the leg before this was actually slower :/
11:49.37 -----> 1.52 mi (7:47 pace)
Anyway, take the estimated paces with a grain of salt. I'll investigate later...