For anyone who's interested - the last 4 weeks of frustrating comeback stuff:
Mon:AM 5min jog, 43min bike trainer (25min hard), 37min jog (18 of which barefoot).
PM: 8min run, 24:30bike, 12min run.
(8mi run, 27.3mi bike).
Tue: AM: 7min jog, 42min bike, 43min jog(21-22min barefoot)..
PM: 8min run, 22 bike, 12 run.
Wed: AM: 12.5min run, 43min bike, 23min jog.
PM: 10min jog, 23min bike, 15min jog.
Thur: AM: 9min jog, 32min bike, 46:30 run (23 of which barefoot).
PM: 12min run, 25min bike, 11min run.
(36mi run, 96 biked)
Fri: 10min jog, 32min bike trainer (inc 10mi ~22:20), 50min run (inc 25 barefoot). Foot a little tender after, maybe time to back off a little?
PM: 10min run, 25min bike, 8min run.
Sat/Sun: Off
(~45mi run, 120 biked)
Time off to see if it helps foot get better. No. Foot is worse.
Mon:20min easy run, 50min hard bike trainer(25min worth of intervals), 21min easy run. Foot not great.
Tue: 20min jog, 25min bike, 45min run (inc 14min barefoot). Possibly just being stubborn now, but foot seems a little better.
PM: 10min jog, 24minbike,6min run.
Wed:27min jog, 28min bike, 20min jog. Foot sore.
PM: 15min jog, 22min bike trainer, 8min jog.
*** Time to back off ***
Thur: 16:30jog, 51min bike trainer (28:30worth of intervals), 16:30 jog. PM session? Can't remember what.
Fri: 22min jog, 35min bike, 25min run.
Sat: AM 40min easy run. PM: 31min bike (sore shin, no big deal but will have to ease off a little while).
Sun: 45min bike.
(~42mi run)
Mon:29min easy run, 28:30bike trainer hard, 27:30 easy run. Foot getting a lot better.
PM:9min run, 18:30 hard bike trainer, 14min run.
Tue: 15min easy run, 21min hard bike, 16min easy run.
PM: 19min run, 16:30hard bike trainer, 19min run.
Wed:21min run/47min bike/17min run, foot not 100%.
PM: 17minrun/11minbike/15minrun foot not great.
Thur: foot v sore (since gig tuesday night - this is infuriating!).
AM: 22min jog, 18min bike, 14min jog.
PM: 5min run, 17min bike, 27min run.
Went to physio. Got insoles for walking. Walking feels better!
Fri: AM: run/bike/run.
PM: 33min run
Sat: 22min run, 40min bike, 28min run.
Sun: 22min run.
Mon: 2 sessions, tot~2hrs.
Tue:46min run, 20min bike, 14min run.
Wed/Thur Off, sick
Fri: 41min easy run.
Sat: 47min run. Picked it up for a few laps. Foot seemed ok, shins got stiff.
Sun:Off (~2hrs sleep on someone's couch).