Doing some stretching while I watch my daughter's football practice.
Swim -- None
Bike --- 210 miles
Run ---- 179 miles
Core --- 230 minutes
Stretching -- as much as possible (doing a standing pigeon at my desk as I type this)
Lacrosse Ball - the same...
Total -- 46:45
A year ago I was in the best running shape of my life... Then fell and tore a muscle in my quad.
I changed my gait to accommodate both a bum knee and an injured quad... I was using almost all hamstrings then Bing! Piriformis
I'm treating the Piriformis... strengthening and working on mobility... and trying to learn to run properly again.
Now I'm in overall better shape core/flexibility/strength wise... but the speed is missing still.
I am, a work in progress.