No warm up.
Interesting run, had to really concentrate to keep the pace slower than 4:30/km and I don't think I did a very good job of that! That bodes well in the sense that I haven't lost the aerobic fitness I had been building but it's going to be difficult to fight the urge to go harder just because I can. A little bit of tightness in the legs but probably more from yesterday than anything else I reckon especially the plyometrics which were probably not a good idea.
Cool Down: Elite Marathoning Core (15 PU, 20 SU, 20 superman, 45s dynamic plank, 10 glute bridges) + 10 heel dips (2 sets_