Running1:03:11 [2] 10.42 km (6:04 / km) +263m5:23 / km ahr:155 max:187 shoes: Asics Gel Excite 9
Nice run with a decent crew. Ali, JT, Dash, Thomas, Dan, Max, and Lizzie & Pippa briefly. Up Purko's to the top, a lovely sit down on top, and then more sitting down and one-bounce om the meadows for a good while after. Delightful weather, very sunny.
10 PM
Strength and Conditioning25:00 [1]
More ankle work. Ant tib has been tight ever since football last night, so finally got out the foam roller for a few minutes - which was suffering. Ankle feeling much better this morn for it. - Squats - Lunges - SL Squats - calf raises - balance work - inside, outside and upward ankle movements - rolling - stretching - massaging the ankle with some ibuporfen gel where the tissue has built up most.