Sunday Mar 30 |
 | O race 1:00:44 [4] ** 7.6 km (7:59 / km) | |
| spiked:15/17c |
| Wheaton R. - Red. Note to self: use inhaler before beginning! Too much tree polen in the air for me. Started wheezing badly after first leg, and it never let up even after I finished. Putting this as "4" b/c although my level of effort was close to max, I think I could have run a bit better w/ more air. Aside from some perhaps bad route choices, only made mistakes on 2 controls. First going from 2 to 3 I took off to the left of the lake around the construction, then saw what I thought was a passage between the contruction and the fence around the botanical garden. Ran back, but it wasn't a passage - as I saw after studying the map post-hoc, the map correctly shows the fence intersecting the contruction barrier. The open part is on the other side. So, ran back the other way again having wasted some time. Second mistake was on 9 - I arrived at the spur below the dog park but saw at least 4 or 5 rootsocks in the general area. Wasted time checking several and standing around staring before finding the right one. Most of my route choices involved running straight and ignoring trails. I had some advantage being familiar w/ the park, but this was good practice at trying to stay in touch w/ the map while running all out.
Left ankle still hurts, but I can ignore it for races. Stiffens up after the race though, partiularly going up stairs. |
| bike (road) 26:00 [2] | |
| |
| biked up to the meet at WR and back. |
| |
|
Red - Splits |
Saturday Mar 29 |
| gym (elliptical) 40:00 [3] | |
| |
| 650 cal |
| gym (core) 5:00 [1] | |
| |
| |
Friday Mar 28 |
| swim 33:00 [4] 1.0 mi (33:01 / mi) | |
| |
| faster |
Thursday Mar 27 |
| swim 45:00 [3] 1.0 mi (45:00 / mi) | |
| |
| felt slow again. Swimmig is good for my foot though. Might have something to do w/ very tight calf muscle on left leg. |
Wednesday Mar 26 |
| run (track) 36:36 [4] 5.0 mi (7:19 / mi) | |
| |
| fast run but left foot hurts alot after. |
Tuesday Mar 25 |
| bike (stationary) 30:30 [3] | |
| ahr:132 max:161 |
| 600 cal. worked hard despite lower "cal" number, hence "3" intensity. left ankle hurts again. |
Monday Mar 24 |
| run (treadmill) 40:00 [3] 5.0 mi (7:59 / mi) | |
| ahr:150 max:150 |
| 475 cal. (too low? - used a different machine) |
| gym (core) 3:00 [1] | |
| |
| 50 x sit ups. |