Took out the Free 3.0s today for some Ninja-ing around the block (as in: I love how you make almost no sound running in these shoes). 6k in total with 5 times a speed-up along one of the sides of the block (which turned out to be 240m):
Pace in the speedy bits:
Pace in the slower bits:
Pretty pleased by how this felt. Soreness in ribs mostly gone, shoulder still a bit annoying (but getting better).
Rest tomorrow (if you can call a 6-21 workday for a one day meeting in Paris "rest").