Running25:06 5.8 km (4:19 / km) +4m4:19 / km ahr:145 max:164 shoes: New Balance Fresh Foam Zante
To and from the Physios. Knee sore on the way there but better the faster I went.
Way back was with a custom orthotic. Some sharp pains early but then everything started feeling a little better.
6 PM
Running warm up/down 8:42 1.69 km (5:09 / km) +2m5:07 / km ahr:131 max:143 shoes: New Balance Fresh Foam Zante
WU around the field, knee not feeling so great but gave the intervals a shot to see how it went.
Running intervals 22:40 5.04 km (4:30 / km) +2m4:30 / km ahr:159 max:176 shoes: New Balance Fresh Foam Zante
8 x 600m, 1min recovery. Concentrated on good solid running technique. Knee fine and if anything felt better as the session went on, feeling very unfit, times not good. First intervals session I have finished since January, perhaps even this year.
Running warm up/down 12:11 2.46 km (4:57 / km) +3m4:55 / km ahr:138 max:150 shoes: New Balance Fresh Foam Zante
WD. Even managed to complete this without too much discomfort.
9 PM
Strength and Conditioning (Physio Exercises) 15:00 [0]