Notes
Some wind, mostly going up. Goal was to do an up/down then rest up and another fast down. Pleased with results considering the shape I am in. Started off a little hot doing the first K in 4:03, was able to settle down and maintain tempo effort right to the top. Coming down I tried to push it as much as possible without leaving tempo breathing, last 800m were tough though. Recovery going up was really tiring and legs just didn't respond coming back down. Last 600m or so was pretty much interval effort with breathing accelerated.
Had quite a bit of DOMs today and right knee is still quite not right after yesterday. Quads were burning during cool down but hip seemed to hold up ok.