with street O @ Weston, I loaded the bike on the car but left it at home and caught the bus in to work...
physio was at 11:30am and I saw Cameron McInnes at the Sports Medicine Centre in Turner...I've been going there since 1986!
it appears the most likely cause of my issues is a small tear in the glute area suffered when I tripped but stopped myself falling on a long run in January which was subsequently re-aggravated during the cricket GF...my body's response has caused my lower back and hip to tighten, as well as cause referred pain in the hammie...
I was there for just over an hour as he put me through my paces then worked on loosening up my back and hip...I've got some glute exercises to do together with some stretching of the glute and hamstring...I see him again next Tuesday...
I don't need to stop running but I need to hold back on pace (ha!) and distance...the aim is to get me through the Wings for Life Run on 7 May...
so I opted to walk/jog street O with Jodie setting the pace...I bused into Woden and then we called past my place to pick up an extra headlamp strap for Jodie...
it was late starting due to the late arrival of the maps but otherwise it was a lovely night for it once we got going...in the end we collected 10/20 controls which was the D course...
the stats:
start temp/humidity: 12.1/64% (apparent temp 11.7)
start time: 6:23pm
total distance: 5.55
total time: 55:18 (official 55:50)
avg pace: 9:57
total calories: 269
avg HR: 97
TE: 1.1(!)
recovery HR: 71/50
BPK: 965
we stuck to the Weston side of the map which was hilly...our route was: 19 - 16 - 1 - 9 - 6 - 15 - 11 - 2 - 18 - 10 - F...originally we were only going to get 8 controls but after visiting 6 we decided to add in two more (11 & 18) as we had plenty of time...
Course D: 8 out of 20 controls
Men
1 John Spooner PO-A 30.00
2 Ari Piiroinen BS-A 34.41
3 Ed Towner 48.23
Women
1 Alice Coddington 32.25
2 Amy Gibbs 43.11
3 Bronwyn Calver BS-A 55.50
Teams
1 Erin Verberne / Ashlee Trunerud 38.45
2 Michael Tedeschi / Dave Tedeschi 42.26
the next event is on 1 May at South Queanbeyan on a new map with Tate Needham as the course setter...
it was fresh this morning...my ride in was very slow for no apparent reason!
the stats:
start temp/humidity: 13.1/71% (apparent temp same)
start time: 8:20am
total distance: 16.68
total time: 40:58 (including 1:12 stopped time)
avg speed: 24.4kph
total calories: 287
avg HR: 119
my plan this week is to just do 30min easy runs today & Thursday...walk/jog my 50th BBQ Stakes with Jodie doing the full monte...parkrun Saturday...maybe an easy run Sunday (no more than an hour)...
I might add in some extra bike riding over Easter as well...
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