So, I went out and did a 5k tempo run on my way to Spin. I am doing a challenge of 2015km in 2015 which is fairly unrelenting in terms of missing days. The outward leg was fine but the return, running uphill into the wind was properly hard work. Got to the gym huffing and blowing, let alone 'warmed-up', only to find I was 110m short of 5k so sprinted around the carpark a bit until Mlle Garmin went ping. Was surprised and very pleased was only 2 mins slower than yesterday's 5k PB interval session. This speed work is really paying dividends.
Then did 45 mins of spin. Cardiowise was absolutely fine, sialed through it, but my word did I feel it in my quads on the hillclimbs.
Then ran home the long way, another 3k. I say 'ran' beacuse by this time my legs felt like they had been done over with hammers. Having looked at my splits when I go home I was more than 90 sec/km slower than on the first run. Had to inhale a cashew butter sandwich as soon as I got in, and had a less than comfortable foam roll before the bliss of warm bath.
Feel positively glowing now. Legs will be stiff in the morning I expect but just have an easy recovery pace 10k to do on dead flat route tomorrow. Kids finally in bed so am going to curl up on sofa with pot of tea and good book (biog of Chris Brasher - hurrah!)