The hamstring hasn't responded to physio and rest putting my Rotterdam Marathon plans in grave doubt.
Running last week only totalled 42.2 km's. Cross trained. Included 10 km's of swimming and 2 hours of cycling.
Brief summary:
Monday - Physio + 1.5 km's swimming + core / strength
Tuesday - Swimming 2 km's
Wednesday - Physio + core + 6 km's jogging
Thursday - Walking + 6 km's jogging +
bike (40 mins hard - ave speed 32 km/h) + 2 km's jogging + walking. Followed by core & strength.
Friday - Physio + 2.5 km's swimming (40 x 25 metres with 10/15 secs recovery) + 12 km's jogging
Saturday - Swimmng 2.5 km's include 30 x 25 metres with 10 sec recovery.
Sunday - Had planned 20 km's but only managed 16.2 km's in 73 mins before hammy got sore. X/trained in the evening. Bike 60 mins include 40 mins hard. Followed by swimming 1.5 km's including 10 x 50 metres.
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