Met Ali at 7am at HKSI for 2-4 x 5k at HM pace on the track. We are both pretty tired and sore still from our weekend races, but I wanted to do 3, since that is a step up from the 2 x 20 min tempo we did a couple of weeks ago. I thought I like 92's but I would start at 93's and try to drop to 92's on the second and third rep. 92 straight through would get me a 19:10, while 93 would get me 19:23. Ali started the first one but dropped off after a couple of laps and dropped out after 7 laps. My first was 19:24, so right at 93's. I jogged a lap rest (just under 4 minutes), then started again (Ali started with me but didn't even last a lap) and got 19:22. I just tried to stay in the sustainable hurt place. Another rest of about 3:45, then did the final one for 19:11. Legs were quite shot during the warm up and I am sure they are pretty banged up now, though they are in a post workout zombie mode. I want to get a massage since some areas around my left knee are hurty, but I am not sure when I can get one. Better email Anthony, my sports massage guy, and get the ball rolling. I would like to do the elliptical this afternoon instead of a second run, but it is some type of HK holiday today, so the gym is not open. PM: core workout and 6.6k run.
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