Getting better at long last!

In the morning did a 53k cycle to Norah head and back starting from the haven. Rode easy out then tried to go hard coming back but had quite a strong head wind for most of the way. It's really tough riding into a headwind! It took 55min to do 26.5km so about 28km/hr. When I thought about how strong that wind was I was happy with the ride.
Didn't do bodybalance as my shoulder had a bit of an ache from when it popped out last Sat.
My hamstring is feeling the best it has felt since November! No pain at all in it for the first time! I think that tens machine is doing wonderss. Ive got it on my shoulder as I'm typing this

I had t work tonight so about 3pm I did a 10k run on the t'mill. I could feel the hamstring but it was ok to run on. I started with it set in 5:13 pace for the first k then 5:10 for the second 5:07 3rd km, 5:05 4thkm, then 4:57, 4:55, 4:50, 4:48, 4:43, 4:38 then up to 3:58 for the last k.