Cycle MTB (Swinley Forest) 1:56:00 [3] 21.8 km (5:19 / km) +170m5:07 / km shoes: MTB Boardman Comp HT 650b
MTB with A&N group. Blue and red routes, great fun. Lower back quite sore afterwards, maybe not great for the RHS hip/glute problems. Rolling is loosening it.
Run (Wallingford) 33:51 [2] 6.41 km (5:17 / km) +80m4:58 / km ahr:137 shoes: Inov8 Trailroc 255
Run intervals (Wallingford) 16:00 [4] 3.98 km (4:01 / km) +20m3:55 / km ahr:154 max:164 shoes: Inov8 Trailroc 255
4 x 4' (T) [2']
Intervals up on the ridgeway loop. First faster (non-o) running for ages. Knee felt good, better than yesterday. Otherwise ok, still a little pain in the chest but its much better.
Run (Maidenhead) 57:43 [2] 10.2 km (5:40 / km) +110m5:22 / km ahr:122 max:136 shoes: Inov8 Trailroc 255
Evening run with Ruth round Bisham wood and Cookham. Winter conditions. Knee a bit strange, felt like a bit of swelling, but no pain, probably just adjusting after physio.
Physio AW: Seems most of the recent issues around the knee (toe, quad) are working really well. Recent more ITB-knee pain linked to tight RHS lower back, rotated pelvis and therefore R glute switches off. Same old issue from pre-MTB injury. Needles and massage loosened it off. Also treated the bruising between my ribs to loosen that off and cupping at the side to increase the blood flow.