Running1:06:01 12.78 km (5:10 / km) +264m4:41 / km
Shortest possible Mortonhall loop with AJ, and Paul until the top of Braids. Worked well in that it had the feel of a long run but was only just over an hour. Some steady bits but also taking any steep descents super easy. Knee started off feeling really weak and wobbly but warmed up after 15mins and was pretty decent for the rest.
Nice little progression through a range of steady and into raz zones, 10mins at 4:17, 10mins at 4:08, 10mins at 3:58. Felt nice and comfortable for the first two, working a bit on the last 10mins with a slightly tight chest and achy quads but knee was fine throughout.
I generally do very little at these paces, a la Jack Daniels with a void between easy and tempo, but actually I reckon they're good once in a while especially as it's roughly long orienteering race type effort levels
In the circuit gym with Paul. Some good stuff and even did a 2min plank. Sauna after.
Knee feeling just a tad worse during the day, felt alright once I'd cycled home but took the probably wise decision to take a day off and trundled down to the pool. V busy but the frustrations took my mind off the boredom so hey ho.
Another morning meadows, KF reps will have to wait another week. Knee feeling much the same as yesterday to begin with but then improved and felt better going a bit faster so managed to work moderately hard in places.
Some basic stuff at the gym. Normal core routine, a few glute and hip things and a few fairly light squats, which the knee survived alright which is good. Nice sauna afterwards.