Running long 32:37 [2] 3.03 mi (10:46 / mi) +30m10:27 / mi
First run from home in over two years, so I did the old 3-mile loop. Slushy roads slowed me down a bit, but I also wanted to make sure I went slow enough that I could run the whole way, which I did!
Another 6 inches fell overnight. Had to work from home in the AM as I saw that there were many accidents on my route this morning.
7 AM
Swimming37:39 [3] 0.97 mi (38:49 / mi)
4:18/8:33
1:38,38,38,37,36
3:44,32
First swim since Florida. It was particularly tough after the shoveling last night and this morning.
6 PM
Running36:48 3.74 mi (9:50 / mi)
10 min w/up @ 6.0 mph
2 x 2:30 @ 6.5, 1:00 @ 3.9
4 x 2:30 @ 6.6, 0:45 @ 3.9
5 min w/dn @ 6.0 mph
6 x 70 yard strides
Wanted to run inside the field house, but youth lax was using it, so I went with the treadmill. Did the strides barefoot on the field, on the sideline away from the kids.
Jumper on a treadmill at Bayview after Luke's concert. Chris joined me and was almost as fast early on.
I again went 2min jog / 1 min walk. First walk was 4.0mph, then I did 3.9 to avoid the warning message when trying to get my HR.
The jogs were the following MPH:
6.0, 6.0, 6.2, 6.4, 6.6, 6.8, 7.0, 7.2, 7.4, 7.0
I probably could have gone up another 0.2 on the last one, but I know I will already be feeling this tomorrow (especially given how I was feeling yesterday's walking).