Monday, July 20: 10 x Royal Glenora Hill Repeats
Nothing like doing repeats on a 100 m hill with a 30% incline to get the quads feeling shaky and sore! Switched up my rest day because the sun was just shining too bright to turn down, and I had a physiotherapy appointment on Tuesday.
Tuesday, July 21: Rest Day (sort of)
Went to see my physiotherapist to follow up on how I was recovering after my ankle injury, and also to address some knee pain cropping up in my longer runs (25+ km). My quads seemed really tight and I have quite a bit of instability in my right leg (which had the injury), probably due to a lot of strength I have yet to build back up. Got my right quad dry needled, too, which was painful, but so helpful.
Wednesday, July 22: Easy 6 mi on road
This is a bit of a recovery week, especially with knee pain acting up and... not having taken a recovery week in a long time. I was exhausted though, my quad was still sore from needling and I had a long day at work!
Thursday, July 23: Easy 5 mi on road
Some more easy cruising! I totally ignored my watch navigation, which meant I got a bit more climb in than planned, but it still felt like a great run.
Friday, July 24: 25 km bike ride in the city
It was a very breezy day, so I definitely had to work hard on those uphills, but I did get a nice tailwind on the downhills, which was fun. Time to take the bike in for a tune-up, though!
Saturday, July 25: Easy 5 mi on trail
Spent the day exploring a couple new trails in the area! It was an easy run, lots of starting and stopping because I wasn’t familiar with the trails, but 126 m elevation gain over 8 km is certainly a workout.
Sunday, July 26: 10 mi (and a little more) on trail
Wrapped up my recovery week with a muddy, slip and slide style run. It had rained overnight, which I did not realize, so the trails were a bit of a nuisance to get through. Still very fun, and a whole 252 m of elevation gain! I also explored most of the trails I would have on my 24-hour run loop, and they were totally safe to cross. Annoying and muddy, but doable!
Total Run Mileage - 48.18 km (29.93 mi)
Total Elevation - 761 m (2497 ft)












