2000 km of Training Week 25: 466.8 to go

Sun: 21.1 Kanuma Satsuki HM
Mon: bike 33k
Tue: Rest
Wed: Rest (planned to run, but came unprepared for cold rain, so bagged it)
Thu: 12.4/58:47/4:43/Evo This was harder than expected. Some pain in the right knee which was a surprise, but went away after was warmed up. Running in steady rain the whole time.
Sat: 15/BF 5k warm up followed by intervals: 1000 X 2, 500 X 6, 5k cool down. Intervals were good, but tough. Was barely running under 4:00 min pace for the 1000, about 3:40 for the 500. Feel out of shape. Feet were in rough shape for the cool down, so my form was crap.

Total Mileage: 48.5 That HM was harder on me than expected. Hopefully this coming week will be better.