Foundation - Test

I'm embarrassed to even post the results of this workout.

Today's test was a 5k run.  According to my SHITTY iPhone and it's equally SHITTY app, the quality of the iPhone is another topic all together that I don't even want to get into right now, I ran 5.01km in 31:54.00 minutes.  This is an average pace of 10:14.8/mile.  My goal is <21:45 which would be a 7:00 mile pace.  Little work to do on that front eh?

My excuse is that my left knee was very painful and I just couldn't run on it.  My cardio was there, my knee however was not.  I think that my soleous is exceptionally tight right now and it's pulling things out of alignment in the lateral part of my knee.  I have some really tight bicepts femorus too, so I think the combo is causing some pain in there.  

I had some deep tissue work done yesterday and was advised to take the day off so I didn't do the scheduled workout.  I think I just undid all that work (painful work I might add, felt like I got into a fight.)  I will have to make up yesterday's test on Thursday - 1RM Front Squat and 1RM Bench Press.  Interesting note, theoretically they should be about the same and if different it's a good indicator of an imbalance between upper body strength and lower body strength.  We'll see and who knows, theory doesn't always hold true in the real world. 

5k run:
31:54