Running40:00 8.82 km (4:32 / km) ahr:123 max:136 shoes: Black Ride
Running49:56 11.78 km (4:14 / km) +80m4:06 / km ahr:133 max:146 shoes: Black Ride
Split my long run up to try to make it easier on the foot. 40 treadmill, 50 outdoors and then back on the treadmill for the last 20. Worked really well and didn't have any bad feelings in the foot.
Running20:00 4.49 km (4:27 / km) ahr:126 max:132 shoes: Black Ride
Strength and Conditioning20:40 ahr:114 max:141
Straight into 3 sets of: KB squat and press, KB row, Split squat L, Split squat R, Bird dog L, Bird dog R, Bicycle crunches 40 s on, 20 s recovery.
Running30:00 6.7 km (4:29 / km) ahr:125 max:143 shoes: Black Ride
Treadmill - foot feeling really good. I think the softer surface is good for it, just need to be careful of my Achilles.
5 PM
Running50:00 11.0 km (4:33 / km) ahr:125 max:151 shoes: Black Ride
Treadmill again - this definitely feels better for the foot. Will have to balance treadmill and road to manage it best I think. These shoes are good for it also, quite wide in the forefoot - I've ordered another couple of pairs. Did 5 x 30 s (90 s) strides at 18 km/h.