After almost six weeks of no running and knee pain (started after I stopped running) I came back for my first run today. I did the step up podcast on my way out and used the speed podcast for the way back, although I had to walk four of the five recovery intervals but then continued at a slow pace all the way back to the start. altogether approx one hour of running with six 165bpm intervals and four minutes of walking. 7km - slow - lots of room for improving
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