Intervals run – 1:12:38, 12.5km – 3km wu, 4 x 1km with 600m recovery jog, 3km cd, 159 avg heart rate
1870 cal/190 carb/62 fat/168 protein/45 fibre
Interval timer messed up again so I didn't have any pace notifications for most of the running intervals. Was aiming for ~4:50/km pace and looks like it wasn't too far off. Calves remain reasonably beat up. Any long runs or runs with any speed thrown in are still aggravating my left hip flexor but pretty minor on the pain scale.
Seated DB OHP – 2x10x25lbs, 9x25
DB Incline Press – 2x10x30lbs, 9x30
DB HC – 3x12x25lbs
Facepulls – 3x15x45lbs
DB Row – 2x10x60lbs
2767 cal/313 carb/87 fat/193 protein/65 fibre
November 22 – November 28 Daily Averages: 139.5 lbs/14.9% bf/2290 cal/225 carb/90 fat/161 protein/7:43 sleep
43.6 km total weekly running mileage at average pace of 6:00 per km
Run felt good but my calves were pretty sore later in the day plus some discomfort wrapping around the back of my left knee. Played around with some dumbbells. Not sure I will make it a regular thing but dropping to a single upper and single lower session is freaking me out a little. Sleep average looks awesome but I think fitbit got a little carried away this week.
Run was okay but a lot of pain behind left knee afterwards and building over the course of the day. A bit better this morning but I will take it easier than planned today. May just walk on treadmill or super light jog.