7.2 km. That was the run this morning, out along the canal before six. Supposed to be eight but the left Achilles gave me that familiar tightness around the second kilometre and I trimmed the route rather than push through it.
Session log:
- Easy run, canal path
- 7.2 km / 42 min
- Avg HR 138 bpm
- Perceived effort: 5/10
The tightness wasn't sharp, more a low-grade pull when I dorsiflexed on the slight camber near the lock. I stopped twice and did some slow calf raises off a kerb edge. It settled. By kilometre five it had mostly gone, but I kept the pace down regardless. 138 average heart rate for easy running is about right for me this week. I'm not going to chase the mileage.
Sleep last night: 6.4 hours. That's two nights running under seven and I can feel it in the legs before I even start. Weight this morning was 63.1 kg, which is normal, but resting HR was 52 — up two from Monday. Small number, worth noting.
Thursday is usually a strength day in the afternoon but I'm dropping it this week. I've had five sessions since Sunday and the arithmetic doesn't support a sixth. I'll do ten minutes of single-leg calf work tonight on the kitchen floor and leave it at that. The gym will still be there Friday.
Tomorrow is scheduled as an easy 45-minute spin on the bike, flat roads, no climbing. I'll shift one chainring smaller than I think I need for the first half and keep the cadence above 90. Legs before ego.
#trainingjournal #running #cycling #recovery