Recovery + speed

Feeling very tired & flat today. Just the single pm session. All up 20.4 km's in 1:42:40, plus drills & warm-up. 14.2 km's easy jogging (69:53), then drills & warm-up. Then straight into light speed session at Barton Park, Nth Parramatta on grass (10 x 100 off 120 walk/jog recovery). A few lazy strides to begin with followed by relaxed strides. Felt a bit sluggish. Splits: 22/20/19/18/17/18/17/18/18/18. Ave H/R 128 Max H/R 165 during the speed workout. Followed by 4 km's warm down in 20 minutes.