Notes
Hips before. Eccentric calf raises, 2x10 lunges f&b, 30 squats after.
10min easy, 60s/30s/15s/15s/30s/60s/30s/30s fartlek intervals with 1min rests, easy finish. The last 30s interval was progressive up to as fast as possible. The run went pretty well but could have been faster in the daylight. I had a hard time completely focusing when I had to pay much closer attention to footing than I normally would.