Strength & Conditioning 30:00 [3]
Foam roll plus some one legged squats, stability work and stretching. Calves and ITBs are shocking after the weekend.
Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Asics Gel 2100
Warm up at the gym and then running home. Achilles feels fine.