was supposed to be a speed run but ran home from cert in the rain
like 20-25 min, then went outside and did some speed efforts but was not into it and held off...
then on the 26th, Ross and I hooked up on a grass pitch track...did a 20 min before hand run and then 6 x 150 m ish on the grass track...L calf at end was little tight, then did 25 min easy on Ainslie again in NB minimus shoes, bad idea as i was done after that, but good run none the less
on the 27th, after cert i ran easy through a waterlands area there for 25-30 min but felt tired, but was ok to flush some shit out, then went to movie and dinner with Ross and Joelle...and ate some shit...
on the 28th AM in Australia, went to the AIS and did some bath hot/cold flush as well as some mobility work upstairs while watching the female VIS vs the AIS team in water polo, cool shit!
left on the 28th in the AM in AUS and arrived at 3 pm home on the 28th - done!
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