The first outdoor run, under a New Moon

RUN! 7x of 1 min run and 1 min walk, total time was 12 mins and distance 1 mile
BIKE COMMUTE 9.4 miles

Oh my this was delish. WONDERFUL. I did a walking WU walking the dog, then my dynamic WU in the house, then took off out the door! Just like the old days :)

I kept it simple and close to home just in case something happened. As with the treadmill runs, running felt less pained than walking, but even then the pain was minor. As I came up along the north edge of BP, I mentally went back to one of the last pre-surgery runs I did and the pain I was feeling.

No pain in bike commute (none different, anyway, from last week). What I note overall is that the hip feels "weak" in step-ups. Like it's really tired.

Walked for 3-5 mins as instructed, then ended it with 10 mins of foam rolling. Really gotta stick to the pre and post WU and CD.

And happily the Garmin accurately recorded HR and cadence! YAY! Of course this is just one test, but I'm encouraged.

Walking cadence about 120, run cadence just under 170 (so a bit low).
All HR under my MAF, which of course I'm going to adhere to as I build up.