About the running-part then.. I was anxious to learn if my measures had been useful. I've been cooling the right kne two times a day with ice and I used some support during my run today. The pain was there, but a lot less painful. It was manageable and I hope it disappears after a period of more low-intensity running. Luckilly that's just whats on my training programme for the next weeks. It was a good session.
-Distance: 8,66 km
-Time: 55m 19s
-Average pace: 6:23 min/km
-Average moving pace: 5:53 min/km
-Elevation gained: 106 m(12,2 m/km). Just over 10
-Calories: 614 kcal.
-Average heart rate(max): 150( high zone 2-excellent)
-Shoes: Saucony Kinvara(4,3 km), Mizuno Wave Ronin(4,3 km)
-Weather: Sun, -1 degrees celsius, breeze, low humidity in the air
-Warm-up: no need due to run to the gym
-Seated rowing: 15 minutes, ligth load; 3.100 m
-Squats: 1 set/6 reps/ 32 kg(52 % load), 1 set/4 reps/37 kg(60 % load), 1 set/4 rep/42 kg(68 % load),
1 set/4 rep/47 kg(76 % load), 1 set/4 rep/52 kg(84 % load)
-Deadlift: 4 set/4 reps/52 kg(78 % load)
-Stretching: After I finished the return run back home
-Workout time: 35 minutes.