Notes
Quads still pretty tender after last night's massage but they are functioning without knee discomfort. Right ankle (the one i turned) was tight and a touch sore off and on.
Out to foster and back on the limestone to cricket hill. I did 2 passes over it to kinda test the quads and had no problems. Then to chase park where I ran a mile (5 laps) with a hard-ish stride of ~90 meters on the front straight.
So roughly 5 x 15 second strides and then I ran pretty quick back home.