Monday run - 15km easy + 5 x 100m strides

Out for an easy three laps this morning. My quads and ITB's (yes, ITB's for the first time ever) were reluctant, especially following the hills from Saturday combined with yesterday's undulating long run. Had to really make a conscious effort to drop the pace, as the first 5km were averaging around 4:10 pace. Saw Tom out doing the same thing early on. Ended up with 15km's at 4:18's, 129 beats per minute. Finished off with my usual strides followed by some yoga.