Stromlo XC 17km incl 10km Tempo

Friday morning 5am 17km run at Stromlo XC circuit including 10km tempo. Weather cool to warm, smoke haze, no wind. Splits much the same as Tuesday, faster on each of the final four splits. I'm still getting some referred pain on the lower thigh, well away from the tear. More stretching and foam rolling needed. Over 120km running this week, the first time since the injury 5 weeks ago.

Splits from Thursday, Sunday, Tuesday and today:
Thursday:503,444,433,431,423,421,414,411,414,354
Sunday: 437,417,411,407,405,402,358,358,352,349
Tuesday: 420,410,405,404,356,346,350,347,343,339
Friday: 428,414,406,403,359,356,347,346,339,328

Thursday was a long run of 1hr40m on bush tracks. I started late when it was hot. I didn't enjoy the run at all, dehydrated at the end. Canberra is going through another heat wave with temperatures approaching 40 degrees for another week. 5am is the best time to run, just before the sun comes up.

Parkrun was cancelled due to poor air quality in Canberra region, bush fire smoke.

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