Notes
Warm Up: Lunge Matrix
Nice tempo run. Wasn't aggressive except a little push for the 7th km. Targeted around 170 for HR and kept it around there for the whole run. The pace was good but not hard, the last 500m took the sting out of the legs again but I definitely could have run a 10km race at this effort comfortably. Calf is about 95% mended now, didn't feel it at all throughout the run except the downhills
Cool Down: ITB Rehab Routine