Ran the Hansen's Rd loop as a warm-up (6.1km) then changed into my spikes ready for a track session.
The plan was to run 8 x 400's with 400 jog recovery. Efforts were to be in the 72-75 second region. Actual times were:
77/74/73/73/73/73/73/73
Pretty pleased with that. The knee was ordinary throughout so I'm hoping the massage will help tomorrow.
I ran 1.6km as a warm-down. All up 13.7km.
I've now got my plan for the remaining 3 weeks. Another big week next week then things become a little more manageable.
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