Yesterday's horror work day materialised in all its glory and after a lightening return trip to Amsterdam, finally arrived home at 10:15. Lucky I did my training in the morning.
Today: one hour run including 3 x one mile at 10k pace (4 minute recoveries).
Why: Need for speed and still nursing an aching knee so flat out intervals not really recommended.
Last hard day: Sunday
Last rest: Saturday
However, another hard day at work so will have to play session by ear - also a guaranteed late finish tomorrow could mean another early start if I want to get a run in.