2k warm up then I started a tempo run, goal distance was 8k at HM pace. I was doing great until k 6.5 when I had a sharp pain in my left quadricep, I continued for another 100m because the pain was the same I stopped and started walking, after 3 more k walking the pain almost disappeared and I started jogging back to the car. When I got home the pain was still there, I iced the part and massaged it and for the next few days I will avoid any fast workout. Since last sunday I did too many fast kilometers. Just for the record the tempo pace was 4:02/k, I could have kept it easily for another 1.5k, but keep pushing for the sake of completing the planned workout it was not worth the risk.
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