Skated in Lucan for 10 minutes.
Ran for 4 kilometres with Brian at an average speed of 6 minutes per kilometre (10 minute miles) -- which felt about the same as the treadmill run last night. It felt good to be running outdoors for the first time in almost 3 weeks! Hamstring felt quite stiff at the beginning of the run, but loosened up by the end of the run.
I didn't ride tonight.
Coach Brian suggested taking Thursday off of running or skating, and to ramp the running mileage (but not the pace) up slowly, henceforth. Specifically, Coach said:
a) Work on miles, not pace.
b) Work on the quality of the gait (feet straight, striking the ground properly on both sides) to ensure the muscles are repairing properly.
c) Work on getting the weekly mileage up to 20 miles without pain before I start to work on improving the pace.