Monday: Flew to Portugal with flight at 6.45 in the morning so no morning run; PM 60 run along the cliffs quad feeling sore on steep downhills.
Tuesday: 60 run around acoteias AM; PM wu, d+s, 7 x ~2/3rd mile ( 3:50, 3:30, 3:46, 3:25, 3:45, 3:30, 3:47) wd - easy session with Hayley on acoteias with each rep two laps of the small grass loop at the bottom with a slight incline each lap. Alternating steady with tempo laps. Quad a little sore on the last couple.
Wednesday: Rest AM; PM 73 run mostly along cliffs. Sweating everywhere and very annoying not to have a shirt to stop it stinging my eyes.
Thursday: 45 jog AM; wu, d+s 5 x mile off 60 (6:02, 5:58, 5:56, 6:01, 5:56) wd - hilly and tough work underfoot as a mix of pine needles, sand and grass. Felt strong pacing Hayley around.
Friday: 30 jog with d + s AM; PM 90 run starting on acoteias, then onto the roads then a final two laps of acoteias.
Saturday: 40 jog on the dusty road AM; wu, 10 mins @ MP -tweaked a hip flexor going up a steep hill which fairly instantly let me know it wasn't going to let me carry on.
Sunday: Rest day. Traveling back. Hip flexor still a little sore but might be due to the massage. Think it'll be good to jog on tomorrow.
Great week of training really getting the volume back to reasonable levels. Was just getting back ready to do more serious sessions with a couple of light leg stretchers during the week but the tweaked hip flexor put paid to that. It seems to be settling down now on Sunday evening so hopefully I'll be back jogging tomorrow. And back to work and studying for my next exam in November...