8km Recovery Pace Run + 17km Cycle + Strength Week 5 Day 2

http://connect.garmin.com/activity/164532982

Distance:	8.17 km
Time:	47:18
Avg Pace:	5:46 min/km
Elevation Gain:	100 m

Avg HR:	135 (73%)
Max HR:	148 (80%)

Easy run. Had physio again on my left calf, but not sure if it has achieved much. Definitely a posterior tibialis problem as diagnosed by Damien, which I already knew. Not causing any major dramas but am concerned about its potential to degenerate.

Saw a dead snake by the road.

PM:

http://connect.garmin.com/activity/164605748

Distance:	17.01 km
Time:	46:58
Avg Speed:	21.7 km/h
Elevation Gain:	279 m

Rode down to the post office to pick up some KT Tape, then headed halfway up bellbird hill and flew back down. Nice ride but a hot.

Strength: Week 5 Day 2


Stretches then;
2 x 10 Bridges
2 x 10+10 Single Leg Bridges (hold approx. 5sec at top)
1 x 20+20 One arm donkeys
Clam 2 x 20
Goblet squat 20kg KB 2 x 10
Romanian Deadlift 20kg KB 2 x 10
Single leg squat 2 x 10+10
Calf raises off step 2 x 5+5

Few more stretches

Low intensity strength session, might not have done it otherwise. Still felt like I was getting a good glute workout.