Thought about a no run recovery day but the weather was cool and pleasant. Thought I would see how a firm 20k+ would go. Ran my 2 laps in even splits (55.52 + 55.29 = 1.55.21) for 22.2k and spot on 5k p/m pace. Lat ran this on 29/11 in 1.58.42 after a rest day. Felt a little stiff to start but again the legs felt strong and not tired once warmed up.
It was firm all the way but I could not have gone faster. Pace right on scehdule for the program I am using.
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