Hill running3:24:21 [3] 36.18 km (5:39 / km) +1470m4:42 / km
Balmoral to the Lochnagar path then around the contour path and down to Glas Allt before going to the top and down the tourist path. Good to get the long climb up from the loch after 90 minutes of running. Knee handled it all well, maybe a bit sore coming down the boulders and steps but fine after that. The 12km of wide track back to Balmoral was too long.
Running, mostly off road1:00:18 [3] 13.29 km (4:32 / km) +340m4:01 / km
Across town to join Claire for her Scolty virtual run then back after. Ran with her most of the climb then started the descent a bit ahead and went quicker than anything I've done recently before easing off after the gate and letting her sprint ahead. Knee felt more or less fine, bit of stiffness on the final km or so but way better than earlier in the week.
5 PM
Road Running34:27 [2] 7.45 km (4:37 / km) +60m4:27 / km
Easy road loop with Ginie. Nice evening and knee was fine.
Running, mostly off road1:28:03 [2] 20.19 km (4:22 / km) +150m4:12 / km
Riverside path through Blackhall out and back. Best run in a long time, able to get the legs moving closer to 4'00/km by the end without the knee feeling sore.
Hill running1:24:36 [3] 16.77 km (5:03 / km) +660m4:13 / km
Scolty with harder effort on the climbs, 2 x 5' steep and a 10' less steep to finish. Knee better than I expected, just had to take the downhill easy.
5 PM
Running, mostly off road41:00 [2] 9.04 km (4:32 / km) +100m4:18 / km
Crathes loop. Deeside line being resurfaced so will avoid for a few days. Everything feeling good until 5km then the knee was a bit stiff but didn't get any worse.
Running, mostly off road55:27 [2] 11.58 km (4:47 / km) +210m4:23 / km
Coincided with a big hailstorm and lightening. Planned to go up Scolty but the lightening struck immediately in front of me in the forest so it put me off. Got very cold as well so cut the run short.
3 PM
Note
Gym session ASV. Knee fine on squats etc but no chance of doing any lunges yet. Kept it lighter than usual.
5 PM
Road Running40:29 [2] 9.07 km (4:28 / km) +130m4:10 / km
Easy laps of Seaton park, mainly the hilly tarmac paths and a bit on the grass. Knee a bit sore on the downhills but better on the flat and uphill.