I’m getting into the swing of my training rotation now with a 122km ride yesterday and today a 7km run with a rest day tomorrow. I think I need to shorten the rides a bit because my running speed is suffering although I am still getting the joint impact test and the exercise regardless of speed.
Because we have some scheduled road works on my regular short running route I decided last week to extend my run a little earlier than planned. Well, today was a different route, also a little longer but one I used to use a lot before I stuffed up my knee. This route gives me a better chance to judge my progress against previous runs before my knee breakdown as well as being a little more undulating giving me a more varied leg movement.
Setting off on my run at 5:51am I headed to Pimpalla Rd and down the hill to Woolworths where I took a left turn into Investigator Drive. Investigator drive gives me a long slow steady incline, ok, its about 300m long and not very steep but enough to slow me down. Post run analysis will show that my heart rate did not very much through the run as I altered my speed to stay at the same heart rate. 
This I have seemed to manage much better since I started riding to save my knee. At the end of Investigator drive I headed down Bains Rd to Panalatinga Rd to head North. I was feeling the heat as it was already around 28C even this early in the morning. For those that have walked, run or ridden along Panalatinga Rd it has to be said it is definitely undulating! Turning the corner to head East on Reynell Rd I was almost complete. Down to the bottom of the dip, on top of the creek and I stopped, clocking 7.22km in 42m09s, av pace 5m50s/km, av speed 10.3 kph. This was not a good pace but I am not really concerned with it as long as I am getting the running distance and correct exercise level in then its good.
To loosen up afterwards I took a brisk 2.27 km walk home, although this was also a little slower than usual but still effective.
DETAILS:
Run
- Start Time:- 5:51 am
- Distance 7.22 km
- Duration:- 42m09s
- Av Pace:- 5m50s / km
- Av Sped:- 10.3 kph
- Av/Max HR:- 165/177 BPM
Walk
- Start Time:- 6:33 am
- Distance:- 2.27 km
- Duration:- 21m56s
- Av Pace:- 9m40s / km
- Av Speed:- 6.2 kph
- Av/Max HR:- 107 / 159 BPM
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