9 miles tonight and the big story is how bad my legs felt from last night's hill session. Destroyed is one word to describe them. Even walking downstairs is painful.

The first mile tonight was uncomfortable but once my legs warmed up the rest of the run wasn't so bad, just the odd twinge and ache to put up with.

Conditions were cool evening sunshine.

9 miles in 68:07

7:40/mile

HR avg 144

Polar index 69