Wednesday, July 16, 2014

5km Tempo + 4x200

5km Tempo: 20:46 (4:09min/km) KM 1,3,5 slightly uphill. Probably 4:20s on the up and 4:00s on the downside.

200s: 44.3, 43.7, 43.1, 42.6

I have no raw speed at all.

Did 1x10 kettlebell swings when I got home - easing back into strength... ( actually just lazy)

Calf pulled up pretty sore.