Notes
Long, slow run. Done easier than planned since ankle and calf sore. The whole run did not feel that great but kept at it to the finish and after the first few miles things improved a little.
Laps - 9:41, 9:20, 9:33, 9:13, 8:59, 8:55, 8:51, 8:16, 8:57, 8:53, 8:45, 8:49, 9:23, 8:47, 9:36, 8:53, 8:38, 8:40, 8:21, 8:41.