Gym (Cross-trainer) 30:01 6.55 km (4:35 / km)
ahr:149 max:169 (injured)
Back on the X-T. Up a level from the norm. Not feeling great today so didn't flog myself.
Running (Treadmill) 10:01 2.14 km (4:41 / km)
ahr:149 max:156 (injured) shoes: Asics Gel Cumulus 12
I decided it was about time I tried a short easy run. Given that I don't really seem to be progressing with my back problem I wasn't expecting much, and that pessimism was confirmed within the first minute. Aching hamstring and tweaky LB. Tthat made me frustated and angry, so I bl**dy well was going to continue for the 'whole 10 minutes' I'd planned. Depressing.
Strength training (Gym) 15:00 
Stretching and some core exercises.