75 min

I was limping around yesterday after the race so I iced my quad, rubbed my magic emu oil embrocation in and wrapped a crepe bandage around it before bed. I thought it was unlikely that it would be good enough to walk on today and was wondering if swimming would help or hinder it. I checked out my result for the race yesterday. It was 29:36.

The leg felt better in the morning and I decided that a gentle walk might be okay. I wore compression tights to give the leg plenty of support and drove down to Oriental Parade. It wasn't raining when I left home but by the time I was ready to walk the rain was coming down steadily. I put my rain jacket on and set out at a very gentle pace. The first km was over 8.5 mins but my legs were warming up so I tried to up the pace a bit. I wanted to do at least 10 km in the 75 mins. I reached my turnaround point at the Kilbernie corner after 39.5 min. The wind was behind me on the return and I felt more comfortable. 8 km ticked around just after an hour of walking so I concentrated hard for the last 2 km to ensure I at least got to 10 km. (10.05 actually with avg heart rate 138 bpm)

1 km 8:45 avg heart rate 153 bpm

2 km 7:45 165

3 km 7:52 127

4 km 7:35 128

5 km 7:25 131

6 km 7:18 130

7 km 7:00 133

8 km 7:19 132

9 km 7:04 134

10 km 6:42 143

Odd how my heart rate was high for the first couple of km yet I was walking so slowly and didn't feel like I was working very hard at all. Perhaps the cold had something to do with it.