15M - double; 5M recovery and 10M fast & slow
5M am recovery run at ~6.30min/M with pack
10M pm alternating fast (~5.30min/M) and slow (~6.45min/M)
I felt properly back to it today. My legs are pleasingly a little achy after Saturday (and perhaps also Sunday), but my hip is good. I can still feel the bruise-type bit if I prod it, but there's no spasm or pain now. I had a good chat with Ron last night and feel much more positive about things.
My gentle cruise in to work was fun. And to be honest I wasn't full of energy when I left work for home. But by the time I'd pulled on all my warm kit I was dead up for a bit of fast and slow. I felt great. Full of spring. And no anxiety about my hip. Big feed afterwards ended a beautiful running day.
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