In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||3|| 2:10:30|| 15.04||(8:41)|| 24.2||(5:24)|| 288|
| ||Rowing Machine||2|| 20:00|
| ||Total||3|| 2:30:30|| 15.04|| 24.2|| 288|
|averages - weight:80.8kg|
Running 1:03:23  11.8 km (5:22 / km) +138m 5:04 / km
weight:81.2kg shoes: GT2010 2017 Red No 1.
Tried to get a bit of a longer run - achilles coped OKish lapping IP slowly. Not trying any more of this trying to land further forward on my foot lark.
Failed attempt at WaterRower at gym after. Left knee hurt. I think the two footrests are too close to each other.
Rowing Machine 10:00 
Fine on concept2 later.
weight:80.4kg (rest day)
Running 29:01  5.4 km (5:22 / km) +75m 5:01 / km
weight:80.4kg shoes: GT2010 2017 Red No 1.
More easy pootling around IP. Achilles feeling better for rowing yesterday but fast probably still not a good idea.
Running 38:06  7.0 km (5:27 / km) +75m 5:10 / km
weight:81.4kg shoes: GT2010 2017 Red No 1.
More general jogging to and round Meadows. Lovely sunny day and would have been good to Boglauf instead but achilles still dodgy - left pretty sore when I got off grass.
all weeks |