Notes
12 miles (20 laps of 0.6 miles), with 6 x lap @ "5k" with lap "rests" @ 7 mpm
Not the most intense workout, but I wanted to make sure my leg could handle a little more stress without pain or worsening anything. I think it did pretty well.
6 laps warm up, the 6 on 6 off, 3:33 down to 3:19 (so around 5:45s mostly)
Then finished off the 20 laps.
Track was really sloppy with the nice weather, and got worse every lap. Muddy mess.
Stretching (or activating or whatever) hips and quads and arse before and after - seems to be getting better.