Running hills (xc/terrain) 43:30  4.0 km (10:53 / km) +400m 7:15 / km
ahr:143 max:159 weight:89.2kg shoes: inov-8 oroc 280 red - new pair
(14.4, 58.8, 44.0, 14.3)
1. 40:10 (20:05, 20:05)
Out before breakfast today so no anti-inflammatory tablet. I know that it shouldn't be a problem for 'normal' people but I still prefer to eat beforehand, especially considering how many tablets have gone and will be going through my tummy. So 'real feel' today and happy to report that my knee is ok or certainly no worse after Thursday's long trail run.
My ankle coped fairly well too, good even when comparing with similar long, hilly terrain sessions over the last few weeks. I did some research on it yesterday and 'Anterior Ankle Impingement' seems about right. I mean if recurrent ankle sprains and inadequate rehabilitation following them are likely causes then it 'fits like a glove'.
I'm pretty sure there are bony anomalies, spurs that have developed on the bone surfaces crunched together on each sprain. It's been consistently near on impossible to stretch my lower calf for years now. Plus I remember that the many weeks away from running after breaking my knee really wasn't good for my ankle. When I eventually started training/stretching again I noticed some really deep and sometimes painful clicks. That was before twisting it at the ORingen too.
Orienteering (forest) 53:10  6.3 km (8:26 / km)
ahr:152 max:162 shoes: inov-8 oroc 280 red - new pair
Benchmark terrain route 2...