Monday - 1 hour cycle at the gym. This was at a high intensity and I averaged about 85% max heart rate. Quite a tough session and I wore my knee support to help. 10 minutes core exercises in the evening.
Tuesday- my knee was sore at the back (a new one for me!) and I think it was due to wearing the support whilst cycling! Ran 5x3min repeats at 90% heart rate (average 6:45 pace). Did 6miles total.
Wednesday - rest. Knee and legs feel like they have been worked hard so happy to let them recover. 10 minutes core exercises in the evening.
Thursday - 10K tempo run - 44:45 with an average heart rate of 85%. Felt really good with no knee twinges at all.
Friday - 1 hour cycle at the gym. 10 minutes core exercises in the evening.
Saturday- Brilliant 11.5 mile trail run around Cheyne Hill and Fetteresso forest. Slightly mis-timed as we ended up running off road in the dark with one headtorch between four!
Sunday- Rest
Overall pretty happy with this. I'm feeling my fitness is creeping up and my knee isn't giving me too much bother.
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