Pretty sore and tired after bike crash on Saturday. Groin muscles sore, bit difficult going downstairs and changing-gear when driving, putting socks and trousers on in the morning! improving though. Slept better last night after two really poor nights sleep.
Hike4:00:00 [1] 9.5 mi (25:16 / mi) +600m21:07 / mi
Hike from Clapham, Ingleborough and back - struggled with lifting my legs to climb - engaging groin, inner thigh muscles strained from crash yesterday, nice walk though, lovely day.
Road/trail running44:00 [3] 5.5 mi (8:00 / mi) +20m7:55 / mi
Lunch-time run. Walney to Thorny-nook and back (half well-packed, flat trail) including x6 30sec variations in pace. Right upper hammy feeling a bit tight towards the end.
7 PM
Strength training20:00 [1]
Do Duncan's exercises for 20mins - find the Windmill exercise hard, balance is rubbish, o/s calfs burn by x10 reps!
Decide to ride on the rollers instead of doing another lunch-time run today. Didnt want to push it with my right hammy, which felt a little tight today.
Road/trail running42:00 [3] 5.4 mi (7:47 / mi) +20m7:41 / mi
First lunch-time run. Over to Walney, Ocean Rd and along the bank to Thorny-nook and back along to Sandy-gap and Central Dv. Steady head-wind on the way back. Right-hammy tightens a bit towards the end. Enjoy it! afternoon at work flies-in :)
6 PM
Strength training20:00 [1]
Duncans set of 7 core and hamstring/glut exercises.