NB though that spin yesterday was gentle I think it did something very effective to loosen quads - last few Saturdays, I have still had incredibly stiff sore quads from Thursday evening squats, but today I really didn't notice anything out of the ordinary....
Odd day schedule-wise. Late-morning omelet with a good friend who lives overseas. Then I came home and basically went back to sleep from 1-6pm! Oh dear... anyway, I felt good when I got back up (it was more dozing, less discombobulatingly deep than that sort of afternoon nap sometimes is), and got myself fairly expeditiously out the door for the long run.
Was feeling distinctly uninspired, so did 4:1 from the outset. Nice weather!
:90 as 4:1
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