Run Forest Run!

Really easy laps at the track with the running club. Walked 4 laps to see how the legs were feleliong. Wasn't too bad so started a light jog. The legs weren't too bad except  a sore right calf.

Cross training out on the bike again. Went out along my usual route down to Riverside Drive, up Lesperance, across Baseline and out into the country side. Had a decent tail wind on the way out which was super quick but make for a slow ride on the way back.

50 km total in 1 hour 38 min

Out to the hill/park for a run. Thought if I ran a loop if something started ging wrong with the legs I could easily bail. Legs felt good though the first lap of the park so started to pick it up to about a 6:30 mile pace for the last 2 laps. Did 3 hill laps X 1 mile each and the right knee started feeling a little sore so did a cool down lap of the park and called it a day.

Went out cycling. Easy ride- 32 km in 1:12. Right kne was a little sore on the way back.

With the knee a little sore, I decided to give it a days rest. It is heavily painful for me to go into the gym, but went anyway. Did laps for 45 minutes.

Decided to give my knee an extra day off. Was going to do a race tomorrow but letting my leg get back to 100% is more important to doing a good 1/2 marathon in October. Went to the gym and hopped into the pool again. easy 15 minutes to warm up and then did 120meter intervals to get my heart rate up (arounf 2-2 1/4 minutes per interval) with a minute of recovery. Did this for 35 minutes and and did 10 minute cool down.