An hour recovery run today with a 20 minute threshold segment. Legs felt a bit better but still not right. I was having to run the first 8km quite hard to get into my recovery zone which had me worried (I was averaging 3:49/km). Then into the threshold segment - I managed to lift the heart rate okay and knocked off the 6kms feeling pretty good at 3:30/km pace. Then another 2.1km in my recovery zone to finish with.
All up 16.1kms (10 miles) in just under an hour. Not bad running that!
Out in the evening for a table quiz. My general knowledge is fairly shocking but there was decent Guinness so all was good.