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@Arducius
LSD today. Legs felt very stiff all morning and running felt hard from the off, it was only after about 5k that I realised we'd put down a sub 4:20 km for the 2nd km (I was trying to catch up with my running buddy) which went some way towards explaning the way my legs were feeling.
Eased the pace back a bit and things started to feel a bit better. After about 7km my mate started to drop off so eased up again for a few more k's and then turned off for a few more km when he went back to the office. Managed to hit 4:46 min/km for the last 2km so happy to see I still had some pace even though the legs were still feeling shit.
Ended up at about 13km, a little over an hour. Good splits for me, all under 5min/km. Looks like the speed work is doing some good!