Notes
just out university, turning around at fair. went out 7, 2min surge, 5min easy, 2min surge, 5min easy, 2min surge, then easy/steady rest of the way. first attempt at anything that isn't a solid tempo for the whole run. hopefully won't shock the legs too much. decent weather if a bit humid. surges were probably 6.30-7min pace. feeling the knee a bit again, need to ice. back to running on painkillers due to foot.