Strength / Core50:00 [3] shoes: Inov8 Bare-X Lite (Lime)
Knee burn / ache meant today's O plan was a bad idea (if only I hadn't needed to do yesterday's trot to flare it up); so gym session instead.
10mins rowing - technique must ok, I got a good glute burn.
Wobble Board Stuff
Medley of Kettle and TRX stuff (single set in most cases)
Variety of non-usual core exercises
Edit:
Still felt like I could do with a hit a spiky ball release after I got home, but kept putting it off to make dinner and do chores etc. Too tired to get up again when I remembered in bed.
Recently found what seems to be the best source of info (online that is) re injury treatment / prevention that I've come across over the years. Evidence based advice and exercises (i.e. they cite research journal sources etc).
For example, has helped me realise that at least half the 'fonda' exercises I've been doing to strengthen glutes are engaging the TFL ..... not what you want when trying to deal with ITBS. Additional and alternative exercises being added to the routine now instead.