Its a heartache, nothing but a...

Just 5 miles this morning with no knee probs evident, so Sunday's issues were only temporary.  This leads me to think I can run through any similar grief on the day.

I decided to do my local 26 mile loop heading through Brigg and returning via Brandy Wharf.  This is nice and flat, and is a good indicator of form if I time trial it, like I did last night.  This goes against the ironman training rule of  '90% zone 1 and 2, 10% zone 4-5.  I kept around the zone 3 mark all the way round, thereby keeping out of the 'fat burning' zones 1 and 2 and only occasionally reaching the upper lactate threshold of zone 4.  Zone numbers referring to heart rate zones of course.
Still, I enjoyed it, setting an average speed of 20.6 which is the quickest this year and not too far off my record of 21.1.

Lake swim straight after work and the big question is 3, 4 or 5 laps?  All will be revealed tomorrow.