5km Easy + 50km Cycle

http://connect.garmin.com/activity/268172408

Distance:	5.09 km
Time:	25:20
Avg Pace:	4:59 min/km
Elevation Gain:	91 m

5k straight. Not worrying about the walk breaks now. Calf/post tib aches still - trying to loosen up. Will try and tape the arch next run.

Cycle

http://connect.garmin.com/activity/268172424

Distance:	50.00 km
Time:	1:45:56
Avg Speed:	28.3 km/h
Elevation Gain:	329 m

Slight alleviation in the foot probs with different pedals, not enough to spend $150 though. Had to munch a milky way and a red bull at 25k.

Strength:

Theraband hip extension: 100 each side
Theraband hip adduction (45degree): 100 each side
Theraband FHL: 30

Core:

Plank, Side Plank, Side Plank, Hollow Rock, Bike, Bridge, Bird Dog

2x1min 30 sec rest