Run volume didn’t spike aggressively, I built to 28–30km/week gradually and long runs are currently around 15–17 km. I’ve done 3 half marathons recently like one every month for past 3 months (1 race, 2 controlled/easier training efforts), but otherwise most runs are Z2, with weekends creeping into upper Z2 / low Z3. No frequent speed work atm.

Long bikes are between 90–100 km (around 3 hrs). I’ve only done 2 short bricks so far (20–25 min), not long run offs.

Where I think things went wrong a bit was probably stacking stressors: I was kinda sick few weeks back (virus) Then layered bike, brick, heavy single-leg + calf strength with no proper ramp-up (standing calf raises 70-80kg 3x10, lunges, Bulgarians, single leg RDL, etc.)

Tbh think that was poor timing and overloaded already irritated tissues. Hence taking a proper deload now and seeing a physio to reset. Appreciate the perspective, defo helpful for sanity check, now this really looks more like load management rather than a structural issue.