Running28:48 5.08 km (5:40 / km) +19m5:34 / km shoes: Inov-8 F-Lite 240
Clear 5℃ (Feels like 1℃).
Even though achilles didn't feel that good I wanted to go out for a small run anyway. Bit sensitive the first 5-10min but fine after. Found some nice trails next to the river and had a lot of fun :) Beautiful weather too.
Paid a lot of attention to my technique because I realised I'd been overstriding a bit and that put a lot of stress on my calves/achilles. Should be better now that I realise it.
2x15 L&R. Achilles bit sensitive waking up, better after stretching/massage and exercises.
10 AM
Running37:42 6.71 km (5:37 / km) +11m5:35 / km shoes: Inov-8 F-Lite 240
Partly cloudy 7℃ (Feels like 4℃).
Warming-up with three accelerations, then 3x400m in ~1'36. Again soleus on both sides getting stiff, already during accelerations. Dad thought it had to do with the walking + standing I'd done yesterday. Ran the 400's a bit too fast (1'31"), but felt ok physically. Maybe I should build up even slower and stick with 1x400 or 2x200 for now? Meh.
Ankle ok, ran with heel pad left so hip also ok. Achilles only a bit sensitive the first 2min, then fine.
Strength2:00 [3]
2x10 L&R. Right after the run, trying to get rid of some stiffness.
3x15 L&R. Moved my planned run to tomorrow, ankle should be fine again then. Also some muscle pain in my gluteus maximus on the right side which should be better tomorrow.
1 PM
Hiking1:50:27 [1] **** 8.68 km (12:44 / km) +20m12:35 / km shoes: Salomon XA Pro 3D Ultra 2
Overcast 6℃ (Feels like 6℃).
Last labeling and surveying in Ruinen. Finished just before dark.