Notes
Felt totally unco tonight and it took a good ten minutes before I felt as though I'd found my rhythm. First ten mins were at 9.5-9.8kph pace, then 10kph for five minutes, then the rest of the run was at 10.5kph. The last 1 min 30 was sprinted at 12kph. As usual, warmed down with a walk for five. Knees feel good, although I'll icepack them as a precaution. Hope to ride 35-40kms tomorrow after work :-)