Notes
Oh man do I feel beat up! That was as far as I could go. Some knee pain with 4 minutes left and took the speed way down. I took 4IB to help with recovery. I might just hold the long run steady next week or even go a bit shorter. It will depend on how I feel during the week. But increasing is probably a bad idea. And if I DO feel up to it, max increase of 5 minutes, not 10. I don't want to break down my muscles too much.
To the shower!