So I fell out of bed last night and landed right on my right hip bone. It's very sore, such that putting weight on my right leg is not very fun. Tried running but it wasn't a goer so rest for today and hope it's better for the weekend.
Running (road)16:55 2.58 km (6:34 / km) ahr:117 max:151 shoes: Inov8 X-Talon 230 19
New shoes again, came in the post this morning which was excellent timing. Over to the pitches for some intervals. Did some warm up laps with Gina then drills and strides. Can really feel how heavy the grass is.
Running (road)21:29 4.17 km (5:09 / km) +14m5:04 / km ahr:161 max:178 shoes: Inov8 X-Talon 230 19
9x ~400m 60s rest The full lap is ~440m so I stopped at the 45 on the way up the main straight which in theory should be ~400m 83,81,81,81,82,82,82,83,81 Fairly consistent so which is nice. Wasn't the quickest surface either so pleased enough with the speed. Last few were hard work and the lungs were struggling. Will have to do something about a new inhaler. Found and old Garmin HRM (Gina's?) in the attic so was able to use that to get some real data. Watch then said 59 hours recovery!
Running (road)12:17 2.12 km (5:47 / km) +1m5:46 / km ahr:138 max:145 shoes: Inov8 X-Talon 230 19
Cool down laps. Ruth under time pressure to get back so no time for more.
Back to some structure but also trying to not be too tired for SHI so front load a bit.
Mon: easy 60 + Climbing Tue: Intervals ~ 10x 400m Wed: rest Thu: Easy 30 Fri: easy sand dune training in Wales Sat: SHI individual Sun: SHI Relay
Rock Climbing1:00:00 
In The Wall with the whole fam. They have weird gradings, not being relevant to outdoors at all but was quite happy to be climbing Yurples and Reds (6-7/10). Felt stronger than last week already :)
Running (road)15:01 2.37 km (6:21 / km) +49m5:45 / km ahr:124 max:139 shoes: Asics DynaFlyte2 19
Went to Hollywood for a run in the evening. However I realised fairly quickly that my left foot was quite sore after climbing. Same pain as I've been having on and off over the summer from the too tight inov8s aggravated by standing on my toes on tiny holds. Bit annoying but decided to leave it short and not make it worse.