Now I have something exciting to write or, well, something to write anyway. I chose a rundbana of a bit over 1km on gravel so I would not kill my knees. After a warm-up of light jogging, high knees and butt kicks, I took a relaxing first lap and decided on something semi-psycho...an interval of an entire lap. Ja ja, that went quite bad but it was nice to feel a bit of speed. A little finish sprint meant that I had to stop for a short break before the next part.

I jogged a 3rd lap and my legs felt quite good so I decided to do a 4th lap in more traditional interval style. Natural intervals between lampposts and trees meant around 20s and 4 sets over the lap and a load of cramp monsters. So I just jogged a 5th lap and did a cool-down so I can go out again in the near future. Quick and effective intervals again...

My arm still hurts and I have basically cut most of the gummiband exercises since I think I am making it worse. But it is improving.