Notes
Can't complain about this run. Started a bit slow and stiff but soon got moving at a better pace. Nothing marvelous. During the second lap of the park I started concentrating on straightening my knee all the way on the push-of. This naturally led to a faster cadence and quicker pace. I had to s top foe the toilet after that lap, then gradually picked it up again on the way home. Just 12 km, but I felt pretty stuffed towards the end. Decent quality for the weather. I think I am back into reasonable condition after the doldrums earlier in the week. I think I will just run the long run slowly tomorrow.
Lower back still spasming a bit, but more uncomfortable than anything else. Slightly sore and tender around hip flexors.
I have decided to just try and consolidate and keep knocking out these 10 to 12 km runs each day that is not a long run. Monday will also tend to be less. Just need to re-group and gradually build once I'm back on an even keel.