10km (14km with warm up/cool down)
Avg Pace: 4:38min/km
I don't think I would be able to hold this pace for 21.1km. I was aiming for around 4:40 which I'm happy to have held, but it seemed like hard work and I didn't feel like I'd be able to hold that pace. At least not today. So this run felt more like a tempo.
Had ART and needles in my calves. 75mm right through gastroc, soleus and into the post tib. Hurt a bit. Damien reckons I will feel pretty sore tomorrow from it which is why I trained almost straight after, probably not the best idea.
Got some slicks on the bike and it looks really cool and seems to ride nicely. Can actually stop now too!