fitness: 30min run

effort: 5/5 , feeling: good, duration: 30min, distance: 4.4 km, pace: 06:49, calories: 389
Felt pretty good. Had to run with a long sleeve tshirt over my normal tshirt because I can’t hack the cold mornings any more!
A bit cranky I haven’t made 5k in 30mins, but I figure I’ll get there. Slowly but surely.
No pain and recovered well from last run. Yay yoga, yay taking it a bit easier. Thinking about 3 runs this week.

fitness: 30min run

distance: 4.48 km, time: 00:30, pace: 06:41, effort: 4/5, feeling:3/5, calories: 389
Still not quite as fast as I’d like, and a bit puffy today. I think 3 days a week is better for improving, but I’m just easing in to it so I don’t hurt myself again.
Next week I should be up for 3 runs per week again, and I should see more improvement. But otherwise, I’m quite happy with this – no pain, reasonable rhythm.

fitness: 30min run

km tracked: 4.01, time: 00:30, pace: 07:29, calories: 389, feeling: 4/5, effort: 4/5
Back on shorter runs so I can get back to running three times a week without lasting pain. Once I’m there, I’ll work on increasing the distance/time again. Today was good: no cramps, no pain, and I ran evenly and well the whole time. Not as far as I’d like to run, but a _good_ run. We’ll see how the knee/ankle/foot/hip combo fairs after this.
(5min warm up, 5min warm down in addition)

fitness: 30min run

km tracked: 4.72, time: 00:30, pace: 06:21, calories: 389, effort: 4/5, feeling: 4/5
Cramps! Cramps! All that work in yoga yesterday probably contributed to calf cramps.
I’m back to 30min runs because I want to build up again slowly. It feels a bit poo to only run 4.7k, but it feels much worse to nurse all those aches and pains from pushing it too far.
It might have been a short run, but my knees and hips and so on are still feeling good, post-run.