Notes
Warm Up: Lunge Matrix + Leg Swings
Really tough but good run. Not a single split slower than 4:40/km/ Found a groove early on and was having to rein myself in for the first 7 km. There after managed to progressively pick the pace up. Died a bit towards the end though.
Approximate splits:
7 km 31:39 (4:31/km)
8-10 km 12:40 (4:13/km)
11-13 km 11:46 (3:55/km)
So an improvement all round from last weeks session
Cool Down: ITB Rehab Routine