Run - Road (hare & back) 22:38 [3] 5.0 km (4:32 / km)
ahr:137 max:224 rhr:47 slept:8.0 weight:76.7kg shoes: Salomon XA Pro
late start, felt forced the whole way; kept finding my stride was shuffling
Note
rhr:42
noticed outside of L knee sore before bed - very localized - perhaps a bit of ITB? I'll have to be sure and do ITB specific stretches before running to avoid long term problems.
Also need to slow my easy runs down, perhaps using hrm. I seem to be stuck running short runs fairly fast @ near tempo paces, but not quite. When I do tempo, need to limit it to a section mid run, not try to go fast the whole way. And my easy runs need to get longer and slower. I know what I should do, just need to actually do it.
BP has been up a bit too high the past few weeks too, need to focus on the right kind of runs and build slowly into the winter.