The injury was gradually improving due to a combination of rest, ice and stretching, and I was able to support myself on my right ankle without any problems, so I decided to try a few miles on Sunday afternoon. I was going to run my usual West End route but it was going OK so I headed onto the canal at the fire station, down to Kelvindale and back via Dorchester Avenue and Great Western Road. Wore the death boots for extra stability but I think I would go with the Newton Distance S next time. The shin was still nagging me a bit, and I started to struggle from lack of fitness after about 3 miles. Finished the 5.41 miles in 39:46, average pace 7:21/mile, HR 158. Might be able to run again after a couple more days' rest.
Pace splits (ave. HR): 7:40 (145), 7:12 (159), 7:15 (155), 7:24 (161), 7:14 (164), 7:23 (169)
HR zones: 1.3%, 2.5%, 52.9%, 43.3%, 0%
Weekly total: 5 miles
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