Timeline

Thursday · long · W1 · 15:18

Combined both legs of the birthday ride into one GPX — flat tire meant a walk to get it fixed before heading out. Felt fine overall, mostly easy Z2 effort throughout.

Sunday · race · 14:30

• 400 m1:482nd fastest
• 1 km5:012nd fastest
• 1 mile8:082nd fastest

Race day PB — actual 10.2km in 52:37 (GPS read 10.01km, slightly off). Started too fast with adrenaline and my friend, who then pulled ahead — first 4km felt like effort 3-4 despite pushing hard. Skipped water at 4.5km since I don't normally drink mid-run. Stitches around 6km, backed off slightly. Kept getting triggered to speed up when others passed, then self-corrected. Still had a sprint left at the end but didn't know the route so only went 200m. Sunny, ~22°C. After: shins 1 pressing only/0 otherwise, hamstring 0, ankle 0. Two blisters on left foot, likely from faster pace + heat.

Friday · easy · W8 · 16:54

Fine, easy run — the heat helped keep it genuinely easy. Four strides between 1.74-3.01km, settled back to easy fine each time. No shin, hamstring or ankle issues. Wanted to go faster but held back on purpose.

Wednesday · shakeout · W8 · 15:51

Good run, first 3km effort 1 then 1-2 the rest. The 4.6-5.4km uneven section was unwelcome, rest was asphalt. Wanted to go faster but held back on effort, felt a bit hot at 20°C but not an issue during. After: shins 0.5, hamstring 1 on stretch/0 walking, ankle clean.

Wednesday · W8 · 13:12

Calf raises: 20, 20 Tibialis raises: 20, 20 Standing hamstring curls: 20, 20 Moved to Wednesday after forgetting Tuesday. Two-footed calf raises left calves a bit sore by rep 20 — single-leg version usually feels better, but this was fine. 10 more reps would've pushed into high effort.

Tuesday · easy · W8 · 13:41

Relaxed walk, mainly asphalt with a little paved section. Easy the whole way — HR stayed low throughout.

Sunday · long · W7 · 11:57

Run went good but wind caused some pacing trouble. Ran by effort: 1-2 for the first 5km, 3-4 through most of the rest, then 7-9 for the last 1.5km. Short uneven terrain section from 8.5-8.8km. After: shins 0, hamstring 1 on stretch/0 walking, ankle 0. Biked 5km on e-bike to the start, plus warmup/cooldown stretches and a 1km walk before and after.

Friday · W7 · 18:30

Standing hamstring curls: 20, 20 Calf raises: 20, 20 Tibialis raises: 20, 20 Went fine but single-leg calf raises were still a bit hard, and I think they added a bit more strain on the hamstring.

Friday · easy · W7 · 17:23

Run went fine, felt like effort 1-2 for the first 5km then 2-3 after — honestly bored the whole time and had to hold myself back from going harder. Bridge at 2.8km, tunnel at 5.6km. Shins 1 pressing, 0 walking/sitting. Hamstring 1 on stretch and waking up, 0 walking. No ankle issues.

Thursday · easy · W7 · 09:49

Long walk, mostly asphalt but with a stretch of really rough terrain — high grass and mud.

Wednesday · W7 · 21:30

Standing hamstring curls: 30, 30, 30 Single leg Calf raises: 30, 30, 30 Tibialis raises: 30, 30, 30 Single-leg balance: 90s, 90s, 90s Plank: 90s, 90s Felt hard, especially the 90s plank and single-leg calf raises after 20 reps. Tibialis raises were better this time — feet closer to the wall, kept checking form. Hamstring curls still feel like they're not doing much.

Tuesday · quality · W7 · 17:16

• 5 km28:062nd fastest

Hard but satisfying — heat made the first 2km tough to keep easy, then intervals felt harder than planned and pacing was tricky (watched the watch a lot, bridges at 2.4/5.3km didn't help). Easy breaks between reps didn't feel very easy. Cooldown cut short since I was back at the start. Shins 0 even pressing, hamstring 2 on stretch, ankle 0.

Sunday · long · W6 · 14:29

• 400 m2:023rd fastest
• 1 km5:083rd fastest
• 1 mile8:243rd fastest

First 5km effort 1-3, next 5km building 3-5 (briefly 5.5-6, capped by shade), last 2.5km effort 7-9 but deliberately capped at 5:00/km max even though I could have gone faster. Left ankle/right upper leg noticeable first 2km (likely yesterday's hike) then resolved. Noticed overstriding brought shins on during the fast section, but good form let me run fast shin-free. After: shins 1/10 left top on pressing, hamstring 1/10 on stretch, nothing standing/walking, ankle clean.

Saturday · easy · W6 · 10:56

Walk felt fine, nothing noticeable. No shin or ankle issues. Left hamstring 1/10 on stretch, nothing standing or walking.

Friday · tempo · W6 · 17:09

• 5 km28:133rd fastest

Good run — easy first 2km (effort 3), then pushed 3km near 5:30/km (effort 7, goal was 5:30), had real trouble settling back to easy after but got there, last km felt 2-3. Shins noticeable during the hard-to-easy transition but fully gone after — 0/10 even pressing. Hamstring only 1/10 on stretch, 0 walking/standing. Dynamic stretches (leg swings, walking lunges) before, full static stretch routine after.

Thursday · W6 · 23:00

Standing hamstring curls: 10, 10, 10 Calf raises: 10, 10, 10 Tibalis raises: 10, 10, 10, 10 Single leg balance: 30s, 60s Strength felt fine overall but skipped both bike rides. Calf raises done two-footed. Hamstring curls still don't feel like they're doing much. Tibialis raises feel off — only feeling it at the heel pivot, not the shin, wondered if form is right. Single-leg balance was harder, partly because I was watching TikTok at the same time — did it for stronger ankles.

Wednesday · easy · W6 · 15:43

Run went great by feel — started as a real jog (effort ~2), built naturally to 4-5 through cobblestones, paced by breathing not the watch. Shin noticeable ~2/10 early then gone; after: shins 0.5 only on pressing, hamstring 2 on stretch, 0 walking/standing. Cooler 18°C weather helped vs Sunday's heat. Walked/e-biked to location beforehand.

Wednesday · W6 · 17:10

Calf raises: 10, 10, 10 Tibalis raises: 10, 10, 10 Standing hamstring curls: 10, 10, 10, 10 ~10 min, home, low-key: standing/eccentric hamstring curls, tibialis raises, calf raises. Do right after while warm.

Tuesday · W6 · 17:20

Tibialis raises: 10, 10, 10 Calf raises: 10, 10, 10 Bent-knee calf raises: 10, 10, 10 Single leg balance: 30s, 30s, 30s Split squat: 10, 10, 10 Plank: 30s, 40s, 50s Plank felt hard but was oke. However split squad was really hard. Single leg balance felt kind op pointless

Monday · easy · W6 · 15:50

Felt fine overall, but cut short due to heat (~27°C); also did AM and PM bike commutes same day.

Sunday · long · W5 · 11:14

First 6 km tried to hold HR below 150, pace drifted to 7:00/km, shins built from nothing to 3/10 — stopped and walked 1 km. Resumed running by feel (ignoring HR cap), shins fully quiet for the rest, including a broken-asphalt/tiles/grass section. Walked ~580 m again after hitting grass at 9.21 km. Stitches building at the end, eased pace rather than push. Cadence 176-181 throughout. Post-run: no shin pain even pressing, hamstring 2/10 on stretch only, 0 walking. Minor ankle roll, not painful. Separately biked 7 km total and walked ~2 km to/from the start, not included in these splits; personal tracker estimated ~20 km total for the day.

Saturday · easy · W5 · 10:16

• 400 m1:01fastest

Easy walk, went fine. No shin pain pressing or normal. Hamstring 0.5 on stretch, 0 standing up/walking.

Friday · easy · W5 · 16:44

7.7 km at 6:15/km avg, faster than the 3-4/10 easy target. Shins, stitch and tired feet all early and resolved. Fought headwind first 3.3 km, then sang to hold pace back through 7 km. No left foot pain. Post-run: shin 2/10 front only, hamstring 0.5 on stretch, 0 on walking/standing.

Thursday · easy · W5 · 12:57

PM commute, firmer than the AM leg — HR up to 166, faster pace. Still short, no leg or foot issues after.

Thursday · easy · W5 · 08:38

AM commute, genuinely easy, HR 111-151 but mostly low. No leg or foot issues.

Wednesday · easy · W5 · 10:26

Easy walk on asphalt/paved tiles, no shin or hamstring issues during or the day after. Hamstring only mildly noticeable on deliberate stretching, nothing during normal movement.

Tuesday · easy · W5 · 17:26

The run felt good overall and the new laces made my feet feel much more stable without the sleepy feeling. I had some difficulty keeping the pace easy and accidentally ran extra distance. I forgot the planned strides and only did 2×20 sec at the end. My left foot started hurting near the end but there was no pain after the run. My legs and feet felt more tired than normal. My shins were noticeable at the start and are still noticeable while walking, although there is only about 1/10 tenderness when pressing the front and nothing on the sides. My ankle is pain-free and my hamstring is only mildly noticeable when stretching.

Monday · easy · W5 · 14:25

Imported from GPX.

Sunday · long · W4 · 11:52

The first 6 km felt more like easy jogging than running. I could sing or hum along comfortably from about 2.2 km onward and slowed down whenever breathing made singing difficult. After 6 km it felt moderately harder, and the final 2 km were harder because of headwind and heavier rain. I finished feeling controlled. Shins felt good afterward, with only 0.5/10 tenderness when pressing the front, no pain walking, no ankle symptoms, and only about 1.5/10 hamstring discomfort when stretching.

Friday · easy · W4 · 20:27

The run felt good and there was no shin, hamstring or ankle pain while running. I did 4x20 sec relaxed strides and returned to about 6:10/km afterward, although I drifted faster near the end. My shins were 2/10 only when pressing afterward; hamstring was 3/10 stretching, 1/10 standing and 0/10 walking.

Wednesday · W4 · 22:30

calf raises: 10 bent knee calf raises: 10 tibialis raises: 10 single leg balance: 5 split squats: 5 glute bridges: 5 side-lying hip work: 5 plank: 20s

Tuesday · easy · W4 · 08:34

The run felt fine but my legs were still a bit tired from Sunday. My new shoes caused temporary numbness in my left toes around 2.6 km and the bottoms of my feet felt tired. Afterward my shins were only 1/10 when pressing and 0/10 walking; my left leg was 3/10 only when stretching and 0/10 standing or walking.

Sunday · long · W3 · 11:02

• 10 km1:01:123rd fastest

It felt good and the first part felt more like jogging than running. I could have gone longer and faster at the end. I got a side stitch around 11.8 km and briefly slowed down. My shins only had normal mild front tenderness when pressing afterward and nothing walking. My left hamstring was about 2/10 only when stretching, my ankle caused no issues, and my feet just felt normally tired. I used my old shoes and did about 1 km walking before and after.

Friday · easy · W3 · 16:40

I kept it very easy because of my ankle. My shins were noticeable for the first 2 km then disappeared, with only about 1/10 tenderness on the right afterward and nothing walking. My ankle was fine apart from one brief 3/10 moment on a slanted road. The new shoes made my toes a bit numb, especially on the left, but relacing with a runner's loop helped. Energy was okay and I wanted to continue, although I was also happy to stop.

Wednesday · easy · W3 · 16:40

I mostly ran by effort and could talk and whistle. I had plenty of energy for more and faster. My shins only felt about 2/10 when pressing afterward, not while walking. I rolled my ankle on a stone around 3.6 km but cautiously restarted and it didn't hurt. I enjoyed the strides, although 20 seconds felt short, and afterward I had trouble settling back to easy pace.

Tuesday · long · W3 · 15:12

It wasn't too hard on my legs and didn't aggravate my hamstring or shins.

Tuesday · long · W3 · 12:12

It wasn't too hard on my legs and didn't aggravate my hamstring or shins.

Sunday · long · W2 · 09:56

My shins felt okay, with a little more awareness uphill. I rolled through my ankle twice without pain afterward. Around 5 km I noticed an overextended feeling at the back of my left leg just above the knee, but it did not worsen.

Friday · quality · W2 · 11:34

I could feel my shins just below the knee, especially on the rough terrain. I stopped the planned intervals when the footing got bad and ran the faster parts by effort while talking. I could have run longer, but not at interval speed.

Tuesday · easy · W2 · 16:29

It felt good and I could have run more. My shins were noticeable during the run but not painful; the front was tender when pressing afterward. I accidentally sped up near the end on the busy boulevard.

Monday · easy · W2 · 09:41

I went a bit slower than normal because my legs were still recovering from Sunday's long run.

Monday · easy · W2 · 13:16

The ride went fine. I kept it a bit slower than normal because of Sunday's run.

Sunday · long · W1 · 10:40

I already felt tired and low on energy at the start. It was around 27°C in direct sun and I was completely done at the end.

Friday · quality · W1 · 16:53

I had loads of energy and had to slow myself down during the intervals. I sometimes hit much faster than 5:30/km and could still talk in sentences and do some ugly singing. My shins were around their normal 3/10 afterwards.

Thursday · easy · W1 · 09:10

No shin pain, even when pressing.

Wednesday · easy · W1 · 16:57

The run went kinda bad because the route had lots of sand, grass, hills and uneven terrain. I felt my shins more than usual during the run and a little more when pressing the front afterwards.

Tuesday · long · W1 · 12:53

Imported from GPX.

Monday · long · W1 · 09:19

Imported from GPX.

Sunday · long · 08:18

I loved this run. My shins appeared around 4 km and then disappeared. The last 3 km I felt like I could fly; my legs were tired but I definitely could have gone longer.

Saturday · easy · 10:59

The easy walk didn't aggravate anything. My hamstring actually felt less irritated than it had immediately after Friday's intervals.

Friday · quality · 19:39

My first 3x6 interval session went well and I could have gone longer. I had to slow myself down during the easy sections because I naturally drifted toward 6:30/km. My shins were noticeable but never painful.

Thursday · 11:31

Afternoon Ride

Wednesday · long · 13:51

Imported from GPX.

Tuesday · easy · 14:40

It was about 27°C after motorcycle practice and I had a big mental barrier to starting and continuing. My shins were only noticeable, not painful, and my hamstring pain was completely gone.

Monday · 07:18

Morning Ride

Monday · 11:37

Afternoon Ride

Sunday · long · 08:20

The shins and right knee were noticeable at the start but settled. Heavy rain after 8 km felt refreshing, although the road became slippery. I finished tired and done but could have run farther if needed.

Saturday · 08:34

Morning Walk

Friday · quality · 14:00

It felt properly easy and a little slow. I noticed my shins for the first 2 km and briefly felt both knees around 3 km, then everything settled. I finished fine but done.

Thursday · 07:31

Morning Ride

Wednesday · 10:49

Lunch Ride

Tuesday · easy · 15:46

The faster pace felt good. I was close to getting stomach cramps so I didn't push harder. I could have gone longer, just not at the same tempo. My shins only felt sensitive when pressing afterwards.

Monday · 12:14

Afternoon Ride

Sunday · long · 08:20

The first few km I was thinking why am I doing this, then I felt good in the forest. At the end my legs felt stuck in one running motion but I could keep moving. My shins were only sensitive when pressing.

Saturday · 08:59

Morning Walk

Friday · quality · 13:47

The first 2 km I felt I could go faster but held back. I was exhausted at the end but still could have continued. My shins felt good apart from mild tenderness when pressing.

Thursday · 09:05

Lunch Ride

Wednesday · 12:15

Afternoon Ride

Tuesday · easy · 14:46

It was around 30°C and I ran straight after motorcycle practice. I got side stitches after about 2 km and my feet felt tired near the end. My shins were fine and the hamstring only hurt when stretching.

Monday · 11:45

Afternoon Ride

Sunday · long · 08:03

I went much faster than planned after overtaking someone. My shins were fine until the last km, when the front became noticeable. I still felt I could do another 1–2 km, but my hamstring was unchanged.

Saturday · 08:50

Morning Walk

Friday · 08:32

Morning Ride

Thursday · 10:15

Lunch Ride

Tuesday · easy · 12:47

The run was controlled. My shins were noticeable immediately afterwards but completely settled within about six hours. My hamstring still pulled a little when standing up.

Sunday · long · 08:59

The first 2 km I felt my right shin and the back of my lower left leg stinging, then it settled. I got tired around 8.5 km and felt like my left groin/hip was helping push me forward.

Saturday · 08:44

• 400 m1:052nd fastest
• 1 km3:003rd fastest
• 1 mile7:07fastest

The terrain was rougher than expected, but the back of my leg didn't hurt when standing up.

Friday · quality · 14:52

My legs felt heavy for the first few km and I had a shooting feeling in the back of my lower left leg, then I felt fine. I could have run longer or faster, but my left hamstring was worse afterwards.

Thursday · 08:12

Morning Ride

Thursday · 11:40

Afternoon Ride

Wednesday · 11:42

Afternoon Ride

Tuesday · easy · 10:46

My shins were noticeable at the start and on turns, but my calves were more fatigued than my shins. I could feel the top when pressing afterwards.

Sunday · long · 08:15

I could feel my shins for basically the whole run, but they weren't painful. I was tired at the end, probably from the distance and weather.

Thursday · 11:51

Afternoon Ride

Wednesday · 15:22

Afternoon Ride

Tuesday · easy · 18:29

I ran by feel without watching the pace. I noticed my shins in the first km and again on cobblestones, but otherwise they were fine. I was tired at the end but could have gone longer; going harder brought on side stitches.

Monday · 09:18

Lunch Ride

Monday · 13:05

Afternoon Ride

Sunday · long · 08:45

I ran straight out of bed after a banana. I felt tired early, good from around 3 km, and at the end felt I could do more. My shins settled during the run and post-run tenderness disappeared within about 30 minutes.

Saturday · 08:48

• 1 km3:002nd fastest
• 1 mile8:573rd fastest
• 5 km1:03:053rd fastest

Morning Walk

Friday · quality · 17:48

I started too fast and deliberately slowed down. My shins were noticeable but not annoying; only the front was sensitive when pressing afterwards. The heat made me tired near the end.

Thursday · 08:53

Morning Ride

Wednesday · easy · 11:53

I felt heavy at the start, then fast and fine in the middle. My shins gave one sharp bolt right at the start and were occasionally noticeable on uneven road. The heat made the end harder.

Tuesday · 11:38

Afternoon Ride

Sunday · long · 09:24

Saturday · easy · 10:52

Imported from GPX.

Friday · 14:41

Afternoon Ride

Thursday · 11:33

Afternoon Ride

Tuesday · easy · 14:35

Monday · 14:25

Afternoon Ride

Sunday · long · 09:32

Saturday · 11:48

Afternoon Ride

Friday · quality · 15:05

Wednesday · 12:09

Afternoon Ride

Tuesday · 14:29

Afternoon Ride

Monday · 13:00

Afternoon Ride

Sunday · long · 08:12

Saturday · 08:56

Morning Walk

Thursday · 12:58

Afternoon Ride

Wednesday · easy · 14:03

Tuesday · 12:58

Afternoon Ride

Monday · 15:18

Afternoon Ride

Sunday · long · 08:18

Saturday · 08:14

• 400 m1:113rd fastest
• 1 km2:57fastest
• 1 mile7:322nd fastest

Morning Walk

Friday · quality · 12:27

Thursday · 12:57

Afternoon Ride

Wednesday · easy · 14:05

Tuesday · 07:21

Morning Ride

Tuesday · 15:23

Afternoon Ride

Sunday · long · 08:59

Friday · 10:11

Lunch Ride

Wednesday · 10:50

Lunch Ride

Tuesday · 13:16

Afternoon Ride

Monday · 12:30

Afternoon Ride

Sunday · 14:30

Afternoon Ride

Monday · 12:26

Afternoon Ride

Friday · quality · 15:39

Thursday · 12:24

Afternoon Ride

Tuesday · easy · 14:36

Sunday · long · 08:04

Saturday · 14:27

Afternoon Ride

Tuesday · easy · 10:08

Thursday · 12:21

Afternoon Ride

Wednesday · easy · 10:41

Tuesday · 14:24

Afternoon Ride

Sunday · 14:16

Afternoon Ride

Saturday · easy · 16:27

• 400 m1:37fastest
• 1 km4:45fastest
• 1 mile8:02fastest

Imported from GPX.

Thursday · 12:27

Afternoon Ride

Wednesday · easy · 16:21

Monday · 14:47

Afternoon Ride

Sunday · long · 07:49

Thursday · easy · 17:21

Wednesday · 14:59

Afternoon Ride

Tuesday · easy · 13:46

Sunday · long · 08:39

Friday · quality · 16:40

Sunday · long · 10:07