Running48:53 [1] 8.58 km (5:42 / km) +82m5:26 / km
Very easy jogging. This seems to help my back so I am going to try a diet of it over the next few days. Only problem: my ITB is still sore. Came on at the end of this.
Running28:00 [2] 5.2 km (5:23 / km) +60m5:05 / km (injured)
Jogging around Crookes Valley to see how things are feeling. ITB not too bad, but hamstring and back now very stiff. My body is falling apart. Suspect lower back issues are at the root of it.
Running2:14:55 22.18 km (6:05 / km) +552m5:25 / km
Checking some control sites at Wharncliffe, then a nice long cruise through Greno and Wharncliffe. All in the pouring rain, which was lovely in the autumn woods. ITB unexpectedly sore from about 10 miles in and very stiff by the end.
Running1:02:46 12.59 km (4:59 / km) +545m4:06 / km
Hero's x3: 4.49, 4.51, 4.47. Reasonably solid all things considered. Had to bust a gut on the last one and no way I could have held the pace for another. Back was good and improved through the session.