SailorSteve

Equal achilles grumbles @2; couple of vague stabs that didn’t develop.

Easy run/walk. Overall creakiness and low level ankles+ham grumbles. Heel raises + ice afterwards.

🤞🤞🤞

1) 1mi - 10:20(10:20/mi) 136/153bpm [1404b/mi] 121cal 5.81/0mph
2) 1mi - 10:13(10:13/mi) 139/146bpm [1420b/mi] 118cal 5.87/0mph
3) 1mi - 9:55(9:55/mi) 142/152bpm [1408b/mi] 115cal 6.05/0mph
4) 0.7mi - 6:29(9:12/mi) 143/151bpm [1315b/mi] 75cal 6.52/0mph

R achilles pain 2; L pretty good 1. Ham better on kerbs 1-2.

Suzi return

Suzi commute out.

1) 4.16mi - 22:12(5:20/mi) 127/144bpm [678b/mi] 222cal 11.23/0mph

Couple of white-hot daggers in lower left heel early on. Pretty good.

Sharp stabs in L ankle, grumble in R

Return leg.

Alexandra Sports Gait analysis (Angie)

1) 5mi - 46:05(9:13/mi) 114/148bpm [1051b/mi] 366cal 6.51/0mph
2) 2.27mi - 16:16(7:09/mi) 131/147bpm [938b/mi] 143cal 8.38/0mph

1st run back. Creaky; R achilles grumble, L pretty good, ham pretty good.

1) 1mi - 9:35(9:35/mi) 136/148bpm [1304b/mi] 115cal 6.26/0mph
2) 1mi - 8:54(8:54/mi) 149/154bpm [1326b/mi] 119cal 6.74/0mph
3) 1mi - 8:39(8:39/mi) 153/156bpm [1323b/mi] 118cal 6.94/0mph
4) 1mi - 8:42(8:42/mi) 156/160bpm [1358b/mi] 121cal 6.89/0mph
5) 0.57mi - 4:44(8:22/mi) 159/164bpm [1330b/mi] 66cal 7.17/0mph

Creaky. No real pain.

1) 1mi - 9:19(9:19/mi) 141/151bpm [1315b/mi] 117cal 6.44/0mph
2) 1mi - 8:50(8:50/mi) 152/155bpm [1343b/mi] 121cal 6.79/0mph
3) 1mi - 8:36(8:36/mi) 154/158bpm [1324b/mi] 118cal 6.98/0mph
4) 0.74mi - 5:53(7:59/mi) 159/166bpm [1269b/mi] 83cal 7.52/0mph

Interrupted TBC sessions

R achilles pain

1) 1mi - 9:27(9:27/mi) 144/154bpm [1362b/mi] 121cal 6.34/0mph
2) 1mi - 9:35(9:35/mi) 156/163bpm [1495b/mi] 133cal 6.26/0mph
3) 1mi - 8:40(8:40/mi) 160/165bpm [1388b/mi] 122cal 6.92/0mph
4) 0.75mi - 6:28(8:37/mi) 164/167bpm [1413b/mi] 93cal 6.96/0mph

TBC Commute, Neil, Doc ‘Em

R achilles pain/creak

1) 1mi - 10:04(10:04/mi) 136/148bpm [1368b/mi] 121cal 5.96/0mph
2) 1mi - 9:23(9:23/mi) 147/151bpm [1379b/mi] 122cal 6.39/0mph
3) 1mi - 9:16(9:16/mi) 150/157bpm [1391b/mi] 124cal 6.47/0mph
4) 1mi - 9:41(9:41/mi) 138/146bpm [1337b/mi] 96cal 6.19/0mph
5) 1mi - 9:28(9:28/mi) 150/157bpm [1421b/mi] 121cal 6.34/0mph
6) 1mi - 9:20(9:20/mi) 150/162bpm [1400b/mi] 116cal 6.43/0mph
7) 1mi - 9:37(9:37/mi) 154/161bpm [1481b/mi] 124cal 6.24/0mph
8) 1mi - 9:27(9:27/mi) 159/164bpm [1503b/mi] 131cal 6.35/0mph
9) 0.25mi - 2:27(9:50/mi) 159/162bpm [1562b/mi] 33cal 6.1/0mph

1) 1mi - 9:55(9:55/mi) 140/154bpm [1388b/mi] 120cal 6.05/0mph
2) 1mi - 9:16(9:16/mi) 151/163bpm [1399b/mi] 121cal 6.48/0mph
3) 1mi - 8:53(8:53/mi) 154/157bpm [1368b/mi] 118cal 6.75/0mph
4) 0.77mi - 6:46(8:47/mi) 156/160bpm [1370b/mi] 90cal 6.83/0mph

Painful ankles

Vit I assisted pain-trial. R achilles 2, L 1, glute/ham 1.

Several Walk breaks

Headwind out, tailwind home

1) 1mi - 9:23(9:23/mi) 115/141bpm [1080b/mi] 75cal 6.39/0mph
2) 1mi - 9:17(9:17/mi) 100/100bpm [928b/mi] 46cal 6.46/0mph
3) 1mi - 9:02(9:02/mi) 100/100bpm [903b/mi] 42cal 6.64/0mph
4) 1mi - 9:07(9:07/mi) 106/136bpm [966b/mi] 50cal 6.59/0mph
5) 1mi - 8:44(8:44/mi) 106/139bpm [926b/mi] 47cal 6.87/0mph
6) 1mi - 8:51(8:51/mi) 118/141bpm [1045b/mi] 66cal 6.78/0mph
7) 1mi - 8:57(8:57/mi) 108/142bpm [966b/mi] 45cal 6.71/0mph
8) 1mi - 8:45(8:45/mi) 107/140bpm [937b/mi] 44cal 6.85/0mph
9) 0.68mi - 5:46(8:32/mi) 142/144bpm [1211b/mi] 69cal 7.04/0mph

R achilles ankle insertion point pain: 2-3; L ankle/hip: 1

Vit I + opzle

1) 1mi - 9:21(9:21/mi) 138/147bpm [1291b/mi] 113cal 6.42/0mph
2) 1mi - 9:05(9:05/mi) 145/152bpm [1316b/mi] 115cal 6.61/0mph
3) 1mi - 8:47(8:47/mi) 149/153bpm [1309b/mi] 114cal 6.83/0mph
4) 1mi - 8:43(8:43/mi) 152/155bpm [1325b/mi] 114cal 6.88/0mph
5) 1mi - 8:40(8:40/mi) 152/155bpm [1317b/mi] 112cal 6.92/0mph
6) 1mi - 9:02(9:02/mi) 150/163bpm [1355b/mi] 108cal 6.64/0mph
7) 0.22mi - 1:48(8:04/mi) 152/159bpm [1227b/mi] 22cal 7.43/0mph

TBC G, McF, J

Walk breaks to relieve daggers in both ankles

1) 1mi - 9:40(9:40/mi) 125/145bpm [1209b/mi] 100cal 6.2/0mph
2) 1mi - 9:20(9:20/mi) 142/150bpm [1325b/mi] 116cal 6.43/0mph
3) 1mi - 11:13(11:13/mi) 139/156bpm [1558b/mi] 122cal 5.35/0mph
4) 1mi - 10:25(10:25/mi) 142/162bpm [1479b/mi] 116cal 5.76/0mph
5) 1mi - 9:46(9:46/mi) 138/146bpm [1348b/mi] 94cal 6.14/0mph
6) 1mi - 9:24(9:24/mi) 140/148bpm [1317b/mi] 95cal 6.38/0mph
7) 1mi - 10:23(10:23/mi) 141/162bpm [1464b/mi] 103cal 5.78/0mph
8) 1mi - 11:16(11:16/mi) 142/152bpm [1599b/mi] 108cal 5.33/0mph
9) 0.74mi - 10:03(13:30/mi) 130/162bpm [1754b/mi] 78cal 4.45/0mph

Creaky ankles but no knives.

1) 1mi - 9:23(9:23/mi) 128/151bpm [1201b/mi] 100cal 6.4/0mph
2) 1mi - 8:55(8:55/mi) 147/160bpm [1310b/mi] 115cal 6.73/0mph
3) 1mi - 8:25(8:25/mi) 156/160bpm [1313b/mi] 117cal 7.13/0mph
4) 0.78mi - 6:21(8:09/mi) 161/166bpm [1311b/mi] 90cal 7.37/0mph

1) 4.15mi - 22:10(5:20/mi) 132/158bpm [704b/mi] 236cal 11.25/0mph

1) 4.06mi - 20:21(5:01/mi) 138/203bpm [692b/mi] 242cal 11.97/0mph

R ankle/foot pain; couple of walk breaks

Painful R ankle/foot

RF—>Comfortably Hard

Super difficult morning😔

Full stretch/exercises, ankles stretch bands pre-run; ankle pain minimal!!

1) 1mi - 8:36(8:36/mi) 135/149bpm [1161b/mi] 102cal 6.98/0mph
2) 1mi - 8:23(8:23/mi) 146/152bpm [1225b/mi] 111cal 7.15/0mph
3) 1mi - 7:57(7:57/mi) 151/155bpm [1201b/mi] 108cal 7.55/0mph
4) 1mi - 8:16(8:16/mi) 154/157bpm [1273b/mi] 115cal 7.26/0mph
5) 1mi - 8:19(8:19/mi) 157/160bpm [1306b/mi] 117cal 7.21/0mph
6) 1mi - 7:54(7:54/mi) 157/165bpm [1240b/mi] 111cal 7.6/0mph
7) 0.41mi - 3:09(7:44/mi) 159/164bpm [1229b/mi] 44cal 7.76/0mph

7.5M to TBC, no pain, effort over Bumps; TBC Neil/McF

1) 0.01mi - 15(20:57/mi) 106/107bpm [2220b/mi] 2cal 2.87/0mph
2) 0mi - 2(18:51/mi) 106/106bpm [1998b/mi] 3.18/0mph
3) 0mi - 2(17:36/mi) 106/106bpm [1866b/mi] 3.41/0mph
4) 0.01mi - 10(13:29/mi) 104/105bpm [1402b/mi] 1cal 4.45/0mph
5) 0.92mi - 8:59(9:46/mi) 136/146bpm [1328b/mi] 111cal 6.14/0mph
6) 1mi - 9:26(9:26/mi) 140/146bpm [1320b/mi] 117cal 6.36/0mph
7) 1mi - 9:15(9:15/mi) 139/146bpm [1286b/mi] 108cal 6.48/0mph
8) 1mi - 9:00(9:00/mi) 142/150bpm [1278b/mi] 107cal 6.67/0mph
9) 0.91mi - 8:06(8:56/mi) 141/145bpm [1261b/mi] 91cal 6.71/0mph
10) 0mi - 2(7:11/mi) 142/142bpm [1019b/mi] 8.36/0mph
11) 0.01mi - 6(9:25/mi) 141/142bpm [1328b/mi] 6.37/0mph
12) 0.01mi - 2(7:25/mi) 142/142bpm [1053b/mi] 8.09/0mph
13) 0.01mi - 3(9:28/mi) 142/142bpm [1345b/mi] 6.34/0mph
14) 1mi - 8:35(8:35/mi) 146/150bpm [1253b/mi] 105cal 6.99/0mph
15) 1mi - 9:10(9:10/mi) 149/154bpm [1365b/mi] 114cal 6.55/0mph
16) 1mi - 10:22(10:22/mi) 152/162bpm [1575b/mi] 128cal 5.79/0mph
17) 1mi - 9:25(9:25/mi) 141/147bpm [1329b/mi] 80cal 6.37/0mph
18) 1mi - 9:25(9:25/mi) 143/150bpm [1347b/mi] 84cal 6.37/0mph
19) 1mi - 9:14(9:14/mi) 142/150bpm [1311b/mi] 72cal 6.5/0mph
20) 1mi - 8:57(8:57/mi) 145/154bpm [1297b/mi] 81cal 6.71/0mph
21) 1mi - 9:21(9:21/mi) 150/158bpm [1402b/mi] 108cal 6.42/0mph
22) 0.65mi - 5:43(8:48/mi) 149/156bpm [1311b/mi] 57cal 6.82/0mph