Running14:00  1.77 km (7:55 / km) (injured)shoes: Inov8 Terraclaw 250
4 x 2 min jog, 2 min walk
Things have been progressing nicely over the last couple of weeks and I have been doing some small jumping and hopping for the past week, felt ready to run for a few days but being cautious and pushed it back a few days. Will do something similar on Friday.
in the gym
Strength and conditioning50:00 
Rolling and mobility stuff
2 circuits of: 8 x s/l hip bridge each side 8 x bridge walkouts 8 x inch worms 8 x lateral duck walks each way 8 x overhead squat