In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 5:46:00|| 37.16||(9:19)|| 59.8||(5:47)|| 1806|
| ||Cycling||2|| 4:28:00|
| ||Total||6|| 10:14:00|| 37.16|| 59.8|| 1806|
Running (Easy) 1:02:00  12.1 km (5:07 / km) +104m 4:55 / km
Feeling decent, knee maybe noticeable at the end, maybe not. Mixed things up with the upper body exercises in the gym, just for the sake of variety.
Following the plan tomorrow or skipping the bike and just running?
Running (Easy) 59:00  11.4 km (5:11 / km) +75m 5:01 / km
Jogging, no ITB stress. Gym session was shortish and mostly physio stuff. Massage grand.
Will try and run some hills tomorrow but start out conservative to make sure my knee's ok.
Cycling (Moderateish) 2:03:00 
Fairly purposeful cycling. Right hamstring tight but none of the ITB nonsense is noticeable on the bike.
Running (Easy) 30:00  5.8 km (5:10 / km) +41m 5:00 / km
Pre work loosener. Tight legs but no ITB trouble. Back/neck had been notty but loosened up with running. Might make tomorrow a gentle run/gym/climbing wall triple header, pulling on plastic helped with my back trouble post Barkley.
10 mins physio stuff then icing my knee.
Running (Easy ) 56:00  10.0 km (5:36 / km) +131m 5:15 / km
Left ITB worst on any ups or downs, will try and keep things as pan flat as possible the next couple of days. Right quad a little tender. Icing, ibuprofen gel, stretching etc.
Got a massage booked for Tuesday. Will either swap the gym and the cycle around to make space or do Tuesday's run and cycle back to back. Making any space between them would require me to get up pretty early.
Physio - fire hydrants, clam shells and lateral walks with resistance band, some half squat type things on the wobble cushion. Stretching, foam rolling.
Running race (Race) 1:19:00  10.2 km (7:45 / km) +1254m 4:48 / km
Not my finest work, but a win's a win.
Started pretty conservatively then picked people off one by one til I was at the front. Left ITB was tight on the climb, had my head up my arse thinking about that so ended up crossing a burn about 1 kilometre early onto shitty ground which cost me some time. Didn't feel I had much of an edge today, not quite going at full gas, perhaps not surprising given the last 2 weeks and my near bonk on the bike last night. Also holding back a little to protect the knee. Was worried it might get bad on the descent but it never managed to creep over into painful. Made a bit of a meal of finding the right line into a heathery gully at the end. Definitely one to recce properly if I'm coming back for the champs race next year.
A bit frustrating to let the same thing flare up again, I'll get back on top of the stretching and rolling etc. I think a week on the bike has tightened up some hip flexors which might pull some stuff out of whack. I'll be pretty cautious on tomorrow's run, just go out from the house and avoid anything too gnarly, then watch people in tight fitting clothing suffer on TV all afternoon.
Running (Easy ) 1:00:00  10.3 km (5:50 / km) +201m 5:18 / km
Jogging around, tight bits easing up through hill sprints. Left ITB was feeling a bit tight so made sure to get at it with roller and resistance bands afterwards.
Cycling (Moderate/Easy) 2:25:00 
Riding reasonably purposefully the first 70 minutes, probably moderateish effort, then met Karen on her ride home from work. Fewer watts in the second half as we were chatting, though it didn't feel any easier as I got a little wobbly. Must remember to stuff my face between training on double days. I have now done so.
all weeks |