40g, 30g, 30g carbs at 3k, 13k, 20k One of my favorite workouts including speed and endurance stimulations. Started easy and focused on the efforts change during the progression. Everything went smoothly until last few kms when hammy niggles bited me. Regardless of mileages legs've already had, cardio still worked but annoying painful hamstring pulled me away. 1k x 4 r90 floating 342, 344, 346, 343 Start: Sunny, 3°C, Feels like 7°C, Humidity 88%, Wind 0m/s from N End: Mostly sunny, 10°C, Feels like 15°C, Humidity 76%, Wind 1m/s from NW