Cycling long 3:33:58 [3] 107.18 km (2:00 / km) +975m1:55 / km
Long ride with nick, nanima, shingle hill way, lake george. A solid ride and a bit longer than usual. Got cold sitting at coffee though and regretted the ice cream on the pancakes.
Running52:03 [3] 10.11 km (5:09 / km) +45m5:02 / km shoes: red hoka stinson trail
Bilbys at kaleen, everyone had excuses to not do intervals so we did some laps of the ovals. Pretty good location as there are plenty of lights, only one near miss with a dog chasing a ball.
I joined the lineup of crockatoos visiting cathy today for the post tnf assessment. More glute issues especially on the right which might be due to trying to protect the foot. Was assessed using the dynamometer and didn't get a very good score, so have more exercises to to including 3 days of scootering a week.
Running25:18 [3] 5.48 km (4:37 / km) +56m4:24 / km shoes: red hoka stinson trail
Decided to have a quick jog round the block to see how things were prior to a visit to cathy tomorrow. So warm this evening I was back in shorts and t-shirt and worked up a sweat by the time I got home. OK run, foot a bit niggly, tightness in back and glutes.