Training Log Archive: philm64In the 31 days ending May 31, 2015:
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Friday May 29, 2015 #
6 PM
Running 23:00 [3]
(injured) shoes: Brooks Ravenna 5
Steady run to Vict park with Paul Deaton, who's running great. He was about to do 37:16 for 10km on sunday, having done 3:02 in London marathon.
CHatted the whole way round. I can run up hills with my injury, so ran hard up the biggest hill, dropping Paul, who seemed lethargic & complained of heavy legs. I think he still thinks I'm better than him, LOL.
CHatted the whole way round. I can run up hills with my injury, so ran hard up the biggest hill, dropping Paul, who seemed lethargic & complained of heavy legs. I think he still thinks I'm better than him, LOL.
Tuesday May 26, 2015 #
3 PM
Running 22:00 [3] 3.5 km (6:17 / km) +60m 5:47 / km
(injured) shoes: Saucony Guide 7
Steady jog in park, a bit further, leg (r. hamstring tear) bad but not awful, left calf cramped / knotted up a bit, felt awful, v tired from yesterday, also body felt wrong - from contorsions climbing & hanging in harness?
This is NOT my time to be a runner. I will return. Not yet. Not for a while.
Wont' be at BOK urban tomorrow.
This is NOT my time to be a runner. I will return. Not yet. Not for a while.
Wont' be at BOK urban tomorrow.
Monday May 25, 2015 #
Note
(injured)
TRad climbing in Wye valley all day with Liz - nice. Type 2 fun. Scary at times - 4 pitch monster route.
last route a sport 6a+, 32m high, very sustained, just got it !!! v pleased.
Not a rest ay - v knackering!
last route a sport 6a+, 32m high, very sustained, just got it !!! v pleased.
Not a rest ay - v knackering!
Sunday May 24, 2015 #
4 PM
Note
(injured)
Steady 18 min jog in park - rehab jogs again. Leg better than last week, thankfully.
Saturday May 23, 2015 #
Note
(injured)
Wedding gig in south Wales. Amazing day, home 2:15 am. *Not* a "rest day" lol! Completely knackered!
Friday May 22, 2015 #
2 PM
Note
(injured)
Saw Liz for some hamstring treatment & assessment. Hmmm - prodding it gives little pain, so why the pain running again?
TCA bouldering with Liz & Nellie - pretty good, being careful of finger due to big wedding gig tomo. Fingers taped up.
Got up 4 orange's in a row, which isn't half bad, plus a 5 & a 5+ and a 6a problem in the space ship area.
Defeated by many other harder problems tho!
TCA bouldering with Liz & Nellie - pretty good, being careful of finger due to big wedding gig tomo. Fingers taped up.
Got up 4 orange's in a row, which isn't half bad, plus a 5 & a 5+ and a 6a problem in the space ship area.
Defeated by many other harder problems tho!
4 PM
Running 15:00 [1] 3.2 km (4:41 / km) +45m 4:23 / km
(injured) shoes: Saucony Guide 7
Jog post climbing, post hamstring treatment.
Still much too painful to run remotely normally.
bit of a setback here, not sure what happened - two O races on consecutive days last w/e I guess?
Hope it resolves soon - feels like I've gone back a month.
Still much too painful to run remotely normally.
bit of a setback here, not sure what happened - two O races on consecutive days last w/e I guess?
Hope it resolves soon - feels like I've gone back a month.
Thursday May 21, 2015 #
11 AM
Gym 25:00 [2] 4.0 km (6:15 / km)
(injured)
Hamstring pretty bl00dy sore.
Gym for rehab - 15 mins x-trainer, then upstairs for stretches & exercises, plsu 60 sit ups, then sauna & steam room & self-leg rubbing.
Reckon I've gone backwards 2 weeks there. I was lazy & did no rehab from Sunday til the urban last nite. Now paying a high price. Or maybe I can't run on roads yet. Whatever.
Def no serious running races til autumn - not feasible. Be nice to do some forest O & some slow running on terrain soon. Hamstring tear certainly wiped out 2015.
Not happy. Luckily I have a great gig & some climbing to look fwd to this w/e.
Gym for rehab - 15 mins x-trainer, then upstairs for stretches & exercises, plsu 60 sit ups, then sauna & steam room & self-leg rubbing.
Reckon I've gone backwards 2 weeks there. I was lazy & did no rehab from Sunday til the urban last nite. Now paying a high price. Or maybe I can't run on roads yet. Whatever.
Def no serious running races til autumn - not feasible. Be nice to do some forest O & some slow running on terrain soon. Hamstring tear certainly wiped out 2015.
Not happy. Luckily I have a great gig & some climbing to look fwd to this w/e.
6 PM
Orienteering race 49:21 [4] 5.9 km (8:22 / km)
(injured) shoes: Karrimor D30 Trail
BOK Urban, Harbourside & Hotwells
1:4000 map, distance run unknown as forgot Garmin (tho my Garmin refuses to download Sunday's O event still, so .....)
R (injured) hamstring injury hurt immediately - bad start. Very confusing event "race" - just 100% away from anything I would have any aptitude for, but I'm glad I had this experience despite the constant pain in my injured leg, as the map was great, fascinating, the area is very local to me and it became a comedy number with people zigzagging around in confusion up & down steps. For me, this was a novelty evening of fun.
Several errors, no 1 I just was baffled (I can't get immediately into an area/ style of O like that!), no 2 I missed the quickest route so thought I was being clever going round (I wasn't), no 6 I had no idea how to get to, but didn't cheat - just took 3 times as long as others (6:21). I really can't comment on the results but I will say RCRO did do a very good time - ahead of vastly faster runners. Brains beat legs!
Collected 7 controls on my bike later, didn't finish til 9pm, which is all fine.
Hadn't done any rehab exercises since sunday so I blame myself, so will need to take a step back & be disciplined again. Thought I was nearly out of the woods, but I'm clearly not. Injuries... ruin seasons. Every year. In both my sports. Getting heartily sick of it all now. Hobbling by the end. How did I do 5.9mins/km last sunday at Silkwood?
http://www.bristolorienteering.org.uk/sites/defaul...
1:4000 map, distance run unknown as forgot Garmin (tho my Garmin refuses to download Sunday's O event still, so .....)
R (injured) hamstring injury hurt immediately - bad start. Very confusing event "race" - just 100% away from anything I would have any aptitude for, but I'm glad I had this experience despite the constant pain in my injured leg, as the map was great, fascinating, the area is very local to me and it became a comedy number with people zigzagging around in confusion up & down steps. For me, this was a novelty evening of fun.
Several errors, no 1 I just was baffled (I can't get immediately into an area/ style of O like that!), no 2 I missed the quickest route so thought I was being clever going round (I wasn't), no 6 I had no idea how to get to, but didn't cheat - just took 3 times as long as others (6:21). I really can't comment on the results but I will say RCRO did do a very good time - ahead of vastly faster runners. Brains beat legs!
Collected 7 controls on my bike later, didn't finish til 9pm, which is all fine.
Hadn't done any rehab exercises since sunday so I blame myself, so will need to take a step back & be disciplined again. Thought I was nearly out of the woods, but I'm clearly not. Injuries... ruin seasons. Every year. In both my sports. Getting heartily sick of it all now. Hobbling by the end. How did I do 5.9mins/km last sunday at Silkwood?
http://www.bristolorienteering.org.uk/sites/defaul...
Wednesday May 20, 2015 #
12 PM
Note
(injured)
Indoor climbing - RedPoint - with Dan the neighbour. Good sesh, leading & toproping up to 6b. No probs at all :) felt S-T-R-O-N-G.
Monday May 18, 2015 #
Note
(injured) (rest day)
Leg not as sore as I'd feared. Looking good.....
Sunday May 17, 2015 #
12 PM
Orienteering race 31:59 [4] 5.5 km (5:49 / km)
(injured) shoes: Karrimor D30 Trail
BOK ASO Westonbirt/Silkwood. Green 5.5km
Feet & legs sore & tired from yesterday's Cleeve hill "marathon". Car parking duty for an hour first. Which was fine.
Green, as Blue was 9.2km which seemed very long - I'm sure I've done a Blue here years ago, 6.5km in sub 40 mins before?
So 5.5 km, trouble on no 1 as map / path seemed wrong - 30 secs. As late start, a lot of elephant tracks so then just shuffled as quickly as I could around the whole course enjoying it, and certainly running faster than yesterday. Last 10 mins, tho, my injured leg had had enough, this is becoming typical. Still, no harm done, and sub 6 min/kms means I can't be "that" injured anymore.
Clive's time on the Blue proves ... he knows every nuance of the area? It was one-two for the Halletts as Michael did 60:35 but appears in the ASO section of the results.
http://www.bristolorienteering.org.uk/sites/defaul...
Garmin: https://connect.garmin.com/modern/activity/7804787...
Routegadget: http://www.bok.routegadget.co.uk/rg2/#102
Feet & legs sore & tired from yesterday's Cleeve hill "marathon". Car parking duty for an hour first. Which was fine.
Green, as Blue was 9.2km which seemed very long - I'm sure I've done a Blue here years ago, 6.5km in sub 40 mins before?
So 5.5 km, trouble on no 1 as map / path seemed wrong - 30 secs. As late start, a lot of elephant tracks so then just shuffled as quickly as I could around the whole course enjoying it, and certainly running faster than yesterday. Last 10 mins, tho, my injured leg had had enough, this is becoming typical. Still, no harm done, and sub 6 min/kms means I can't be "that" injured anymore.
Clive's time on the Blue proves ... he knows every nuance of the area? It was one-two for the Halletts as Michael did 60:35 but appears in the ASO section of the results.
http://www.bristolorienteering.org.uk/sites/defaul...
Garmin: https://connect.garmin.com/modern/activity/7804787...
Routegadget: http://www.bok.routegadget.co.uk/rg2/#102
Saturday May 16, 2015 #
12 PM
Orienteering race 51:20 [4] 5.04 mi (10:11 / mi) +270m 8:44 / mi
(injured) shoes: Mud Claw 333
NGOC League, Blue course, cleeve hill, 7.1km
Good run, perfect really, just running slowly enough to never cock up & enjoy the terrain & course no pressure.
Slightly riled to find a fast finishing Patrick Woodisse past me in the last controls / run in. No idea how anyone did the run in that quick, but I ahd the wrong shoes on & was very sore soles, (WHY did I choose Mudclaw???? rock solid hard Cotswold ground). so only hobbled in.
Not bad. Not bad at all. Another step back in the right direction. A bit bloated from BOK dinner last nite at first, was Buuuuurping my way around the controls & probably not in a good way.
http://www.ngocweb.com/results/results_15/L4res.pd...
http://www.ngocweb.com/results/results_15/L4splits...
http://www.ngoc.routegadget.co.uk/rg2/#72
https://connect.garmin.com/modern/activity/7762153...
Good run, perfect really, just running slowly enough to never cock up & enjoy the terrain & course no pressure.
Slightly riled to find a fast finishing Patrick Woodisse past me in the last controls / run in. No idea how anyone did the run in that quick, but I ahd the wrong shoes on & was very sore soles, (WHY did I choose Mudclaw???? rock solid hard Cotswold ground). so only hobbled in.
Not bad. Not bad at all. Another step back in the right direction. A bit bloated from BOK dinner last nite at first, was Buuuuurping my way around the controls & probably not in a good way.
http://www.ngocweb.com/results/results_15/L4res.pd...
http://www.ngocweb.com/results/results_15/L4splits...
http://www.ngoc.routegadget.co.uk/rg2/#72
https://connect.garmin.com/modern/activity/7762153...
Friday May 15, 2015 #
11 AM
Climbing (Bouldering) 1:30:00 [4]
(injured)
TCA indoor bouldering. pretty full on, with Liz, Gnellie, and Dan next door. Did a couple of proper hard (for me) problems.
Knackered from gig last nite zzzzzzzzzzzzzzzz...........
Knackered from gig last nite zzzzzzzzzzzzzzzz...........
Thursday May 14, 2015 #
Note
(injured) (rest day)
A bit stiff, frankly.
Spent day prepping for 1st gig in over a year for my "other" band:
http://www.thethunderbolt.net/hidden-events-source...
Spent day prepping for 1st gig in over a year for my "other" band:
http://www.thethunderbolt.net/hidden-events-source...
Wednesday May 13, 2015 #
Orienteering race (Urban/Park) 26:11 [4] 4.1 km (6:23 / km) +60m 5:57 / km
(injured) shoes: Karrimor D30 Trail
BOK Urban Park in Warmley/Siston
Middle course again, felt a bit too short & only 11 controls, very late start, start had been packed up so I started in the car park & Anne Donnell had to get the clear/check / start units out of the bag so I could start! (at 7:20 pm)
no 1 as usual rubbish - is this a new trend in O, make no 1 really difficult decision to be made early, to settle the race there & then? turned around twice, plus extra 30 secs getting to the start .....
fine after that - running freer than last week's dismal shuffle. Enjoyed it, too. shared most of course with the Long so my splits are still wayyyy off the pace, but that's fine - I'm getting back.
First proper workout for my Karrimor D30 Trail shoes I bought on a whim half price in Sports Direct back in November - they were ace! Perfect for the evening - roads, and dry paths / grass.
Gave Tom Dobra a lift, and he amazes by winning 2 in a row! No idea how Clive manages to go so fast at 51, almost up with these young lads.
http://www.bristolorienteering.org.uk/sites/defaul...
Middle course again, felt a bit too short & only 11 controls, very late start, start had been packed up so I started in the car park & Anne Donnell had to get the clear/check / start units out of the bag so I could start! (at 7:20 pm)
no 1 as usual rubbish - is this a new trend in O, make no 1 really difficult decision to be made early, to settle the race there & then? turned around twice, plus extra 30 secs getting to the start .....
fine after that - running freer than last week's dismal shuffle. Enjoyed it, too. shared most of course with the Long so my splits are still wayyyy off the pace, but that's fine - I'm getting back.
First proper workout for my Karrimor D30 Trail shoes I bought on a whim half price in Sports Direct back in November - they were ace! Perfect for the evening - roads, and dry paths / grass.
Gave Tom Dobra a lift, and he amazes by winning 2 in a row! No idea how Clive manages to go so fast at 51, almost up with these young lads.
http://www.bristolorienteering.org.uk/sites/defaul...
10 AM
Note
(injured)
Rock climb - very sunny morning - in Avon gorge with Pete my neighbour. 6 pitches including a 4 pitch classic at Sea Walls. Sun, no wind: perfect. No one else there. I led every pitch. Felt fantastic.
http://www.ukclimbing.com/logbook/c.php?i=29806
http://www.ukclimbing.com/logbook/c.php?i=32547
http://www.ukclimbing.com/logbook/c.php?i=29806
http://www.ukclimbing.com/logbook/c.php?i=32547
Tuesday May 12, 2015 #
12 PM
Running 18:00 [3] 3.0 km (6:00 / km) +50m 5:32 / km
(injured) shoes: Saucony Guide 7
Easy run to post office, round Victoria park, home. Leg not at all bad. In fact, felt nearly normal. Good!
Windy, so sacked off idea to climb in Avon gorge later.
Windy, so sacked off idea to climb in Avon gorge later.
Monday May 11, 2015 #
Note
(injured) (rest day)
Very tired from yesterday!
Sunday May 10, 2015 #
12 PM
Walking 5:20:00 [3] 17.0 km (18:49 / km) +632m 15:52 / km
(injured)
Long walk in Malverns with LIz - brilliant day out tho calf & knee pain early on as not used to big boots. loaded some rocks into sack in last 2 miles to really get a burn - it worked! Knackered at end. Hamstring got a good workout. Very positive.
http://www.mapometer.com/walking/route_4081482.htm...
http://www.mapometer.com/walking/route_4081482.htm...
Saturday May 9, 2015 #
Note
(injured)
Climb in Avon gorge new quarry + Steve W, Derek.
2nded 4 6b's (& a 6b+ ) - all clean til the last one.
New 6b to project - En Trend - sustained - reckon I can get this this season after flashing it with beta on second, first go. http://www.ukclimbing.com/logbook/c.php?i=318173
Probably too much for my fingers & elbow, but never mind.
Soloed (with Steve) an amazing alipine slab "Moderate" route - Easy Route - will do reps of this in big boots with Liz as the season approaches - great! Pic on my facebook wall. http://www.ukclimbing.com/logbook/c.php?i=34280
2nded 4 6b's (& a 6b+ ) - all clean til the last one.
New 6b to project - En Trend - sustained - reckon I can get this this season after flashing it with beta on second, first go. http://www.ukclimbing.com/logbook/c.php?i=318173
Probably too much for my fingers & elbow, but never mind.
Soloed (with Steve) an amazing alipine slab "Moderate" route - Easy Route - will do reps of this in big boots with Liz as the season approaches - great! Pic on my facebook wall. http://www.ukclimbing.com/logbook/c.php?i=34280
Friday May 8, 2015 #
3 PM
Running 50:00 [3] 3.3 mi (15:09 / mi) +110m 13:44 / mi
(injured) shoes: Brooks Ravenna 5
Gym. Cycled there (incident with tosser at a pelican crossing - see my facebook). 15 mins cross trainer. 12.5 mins running - faster, uphill.
Exercises upstairs - 15 mins,. inc 60 sit ups. Lean & mean. Very mean.
13 mins run - faster, uphill.
Very little hamstring pain. Running up to 7:20 per mile, at incline 3.0 Not bad.....?
This is progress! Significantly better than last weeks', & they were good. Can't believe the EPOC SPOOKSTER's Sprint-O race was less than 2 weeks ago & I was practically hopping. (limp/walk). Approaching 9 weeks injured now, but corner most definitely turned. I shall approach the "Middle" BOK Urban series races with "vigour" now.
Cycle home.
Exercises upstairs - 15 mins,. inc 60 sit ups. Lean & mean. Very mean.
13 mins run - faster, uphill.
Very little hamstring pain. Running up to 7:20 per mile, at incline 3.0 Not bad.....?
This is progress! Significantly better than last weeks', & they were good. Can't believe the EPOC SPOOKSTER's Sprint-O race was less than 2 weeks ago & I was practically hopping. (limp/walk). Approaching 9 weeks injured now, but corner most definitely turned. I shall approach the "Middle" BOK Urban series races with "vigour" now.
Cycle home.
Thursday May 7, 2015 #
Note
(injured) (rest day)
Leg/legs a bit sore from last nite, but nothing too bad. Good!
Wednesday May 6, 2015 #
5 PM
Cycling 28:00 [3] 4.3 mi (6:31 / mi) +110m 6:02 / mi
(injured)
Utterly revolting cycle to UBOC urban event - in wind, and uphill including Bridge valley road. TOrture!
6 PM
Orienteering race (Urban) 35:24 [4] 3.77 mi (9:23 / mi) +70m 8:53 / mi
(injured) shoes: Brooks Ravenna 5
UBOC Urban BOK O series. Middle course, as recuperating from injury. 4.1km, 100m climb? Trainers on.
Hopeless at start, but no worries. Caught early in a mini race with Jane Forrest, which is no bad thing, just behind Zac HUdd who was clearly running faster than me/us. They were on long course, so soon I was chugging along alone, til monumental error thru not seeing the thin line to no 11 - had to go all the way round, lost nearly 2 mins? John Orton (I think) caught & passed me here so I doggedly ran him down, painfully, limping a bit but unable to be 100% non competitive. He did an amazing leg (fastest split) to no 14 (me having dibbed 13 a split second before him), dropping me, but I reeled him in and then slowly moved away - shuffling, more like it. He must have died as I then gapped him by more than he'd caught me by.
Totally thrashed by Cecilie, and joe Hudd M12, but RCRO won, despite injury from a bad fall last w/e, showing his incredible (in terms of %) improvement in the past 5 years. Will I ever match him again? Not at this dismal rate. Don't bet against it, though..... :)
http://www.bristolorienteering.org.uk/sites/defaul...
https://connect.garmin.com/modern/activity/7670419...
thanks to UBOC - I have no map now, but that's OK. Great to see actuary tearing past registration - the fire's alive there despite his current injury tally of 3. I'll never beat him at Urban again... hang on.. I've NEVER beaten him at Urban!
See next entry for details of cycle home. Quite an extreme evening. Just the ticket.
Hopeless at start, but no worries. Caught early in a mini race with Jane Forrest, which is no bad thing, just behind Zac HUdd who was clearly running faster than me/us. They were on long course, so soon I was chugging along alone, til monumental error thru not seeing the thin line to no 11 - had to go all the way round, lost nearly 2 mins? John Orton (I think) caught & passed me here so I doggedly ran him down, painfully, limping a bit but unable to be 100% non competitive. He did an amazing leg (fastest split) to no 14 (me having dibbed 13 a split second before him), dropping me, but I reeled him in and then slowly moved away - shuffling, more like it. He must have died as I then gapped him by more than he'd caught me by.
Totally thrashed by Cecilie, and joe Hudd M12, but RCRO won, despite injury from a bad fall last w/e, showing his incredible (in terms of %) improvement in the past 5 years. Will I ever match him again? Not at this dismal rate. Don't bet against it, though..... :)
http://www.bristolorienteering.org.uk/sites/defaul...
https://connect.garmin.com/modern/activity/7670419...
thanks to UBOC - I have no map now, but that's OK. Great to see actuary tearing past registration - the fire's alive there despite his current injury tally of 3. I'll never beat him at Urban again... hang on.. I've NEVER beaten him at Urban!
See next entry for details of cycle home. Quite an extreme evening. Just the ticket.
8 PM
Cycling 23:00 [3] 4.3 mi (5:21 / mi) +70m 5:05 / mi
(injured)
Utterly revolting cycle home from UBOC urban. Left too late - it was getting "dark" - but most of that was vile, windy rain - not entirely soaked but shorts wet through. "Spring", is it?
https://connect.garmin.com/modern/activity/7670420...
Helmet strap breaking too, so was clutching onto it going down Bridge valley road.
Got in & needed food & tea immediately. Sigh.
Great evening! :)
https://connect.garmin.com/modern/activity/7670420...
Helmet strap breaking too, so was clutching onto it going down Bridge valley road.
Got in & needed food & tea immediately. Sigh.
Great evening! :)
Tuesday May 5, 2015 #
4 PM
Running 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km
(injured)
Jog to Wilko & back to buy hi fi cable for my new speakers. wore trainers tho! Uphill at end. 75p spent & a training entry. Bargain.
Leg reasonable. Long way to go.
O tomorrow!!!! Urban. Hey hey!
Leg reasonable. Long way to go.
O tomorrow!!!! Urban. Hey hey!
Monday May 4, 2015 #
Note
(injured)
Hungover.
Walk(s) with Liz - 10.2km, 230m climb - around Brean Down, and Uphill including quarry & beach.
Left elbow in pain from climbing yesterday - the classic climber's elbow stabbing pain. WTF? no pain yesterday.... but I did go for it & felt brilliant.
Soloed a couple of very very easy routes near the sea. Fun. Too easy to trouble elbow, which hurts more changing gear.....
Liz v tired, me tired, Liz's ankle injury from last October giving her pain. SHe was helping me move house. & sprained it the "other" way..... (inwards) - ligament damage, apparently. Early October. Bit harsh, I'd say.
Walk(s) with Liz - 10.2km, 230m climb - around Brean Down, and Uphill including quarry & beach.
Left elbow in pain from climbing yesterday - the classic climber's elbow stabbing pain. WTF? no pain yesterday.... but I did go for it & felt brilliant.
Soloed a couple of very very easy routes near the sea. Fun. Too easy to trouble elbow, which hurts more changing gear.....
Liz v tired, me tired, Liz's ankle injury from last October giving her pain. SHe was helping me move house. & sprained it the "other" way..... (inwards) - ligament damage, apparently. Early October. Bit harsh, I'd say.
Sunday May 3, 2015 #
11 AM
Climbing 1:00:00 [4]
(injured)
Indoor climbing with Nellie at UCR, very good, first time there for over a year, 4 x 5c's initially, getting steeper, then easily dispatching 6a+ ' s including one massive overhanging one. Weighing 5kg less than 2 years ago means I feel lightweight & nimble. Finally got tired on an overhanging 6a & gave up. Nelly already shattered.
Brilliant!
Brilliant!
2 PM
Running 16:00 [2] 2.6 km (6:09 / km)
(injured)
gentle jog post climbing, as legs stretched out. W. hill - Vic park. OK, tho leg not as mobile as I'd hoped.
Felt good post awesome climb tho. What can ruin this? (see tomorrow)
Felt good post awesome climb tho. What can ruin this? (see tomorrow)
Saturday May 2, 2015 #
Note
(injured) (rest day)
Injured hamstring a bit more sore today than I'd have expected; I'm quite right not to be tempted into the FoD today for the SW Middles.
Rest , massage, rehab stretches / exercises.
Rest , massage, rehab stretches / exercises.
Friday May 1, 2015 #
3 PM
Gym 55:00 [3] 4.75 km (11:35 / km) +110m 10:23 / km
(injured)
Gym sesh almost exactly as Wed, but leg felt better & I was faster, & climbed more & ran further.
On the mend.
Not mended yet tho.
PROGRESS.
On the mend.
Not mended yet tho.
PROGRESS.