Warm Up: Lunge Matrix + Donkey Kicks + Leg Swings
I was very nervous about my calf and I was niggly but strangely more around the knee (hope it's not ITB). The run itself was without drama, kept easy, average pace never got faster than 4:30/km. As instructed by the coach, easy for 3km, steady for 4kn, then gradually picked up the pace for the last 3km. With it being uphill, that 10km split is worth more than 4:18!
Cool Down: ITB Rehab Routine + 15 double heel raises.