Orienteering35:36*** 5.55 km (6:25 / km) +68m6:03 / km ahr:164 max:181 spiked:11/11c shoes: Nimbus 12 white
Orange course at combat village. I had picked it originally because it had the least climb, and I wanted to have some trail options. It turned out that there wasn't actually much trail running, and I made most of the controls harder by just taking them straight on rather than following whatever linear terrain features were going that way. Foot was somewhat ok. It ached a little towards the end and afterwards, but considering all the forest running, I guess that is pretty good. Not many steep uphills, I am still afraid of those. Not trying to go especially fast, felt more like a medium pace, though these days I can get my HR up pretty easily with any kind of running.
Was a lot of fun, I really debated whether to go back out either on brown, or to just run around a little, or even walking. I ultimately decided not to push my luck, and also figured the diffuse terrain was probably not as interesting at walking speed.
Stretching5:00 [0]
2 PM
Bike2:46:51 41.5 mi (14.9 mph) +443m ahr:142 max:167
Same canal loop as last weekend, except a little faster because I had to be back by 5. Slightly fewer people and bugs, more headwind. left knee feeling stiff afterwards.
Running (PT) 12:00 [1] 1.2 mi (10:00 / mi) shoes: Nimbus 12 white
Stretching (PT) 15:00 [0]
Strength (PT) 30:00 [1]
Last PT appointment for a while. Not officially discharged yet, I will continue the exercises on my own and have a 6-week followup visit. Heel was a little bit achy today. Calves have tightened up since I started running again, I am back to something like 7° of flex.