Saturday Sep 20 |
 | Aerobic Cross-Training (elliptical) 1:00:00 [3] | |
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| To give my tendonitis a rest. Resistance of 6 allows me to keep my cadence up above 180. |
| Physical Therapy / Stretching 5:00 [1] | |
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| calves, feet |
Friday Sep 19 |
| Cycling 25:00 [2] | |
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| Swimming 50:00 [2] | |
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| drills: single arm 10 laps each, alternating 10 laps (very hard to breath), swim 9 laps easy |
Thursday Sep 18 |
| Cycling 25:00 [2] | |
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| Running 46:37 [3] 5.58 mi (8:20 / mi) +130m 4:50 / km | |
| shoes: NB 859 |
| Torrey Pines hill from work. Down in 22:17, up in 24:19. Forced myself to slow down the last mile. Both shin muscles are sore from yesterday, as is my right hamstring. I need to take a few days off of running to recover. Left tibia spot acted up again, but it no longer seems to be right on the bone (i.e. less likely to be a stress fracture, despite being very localized). I may see a doctor about it, but I can't imagine what advice I would get other than just rest, which I really don't want to do just now. |
| Physical Therapy / Stretching 10:00 [1] | |
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| calves, quads, hamstrings |
Wednesday Sep 17 |
| Running tempo 18:54 [4] 2.6 mi (7:16 / mi) +100m 4:02 / km | |
| shoes: NB 859 |
| Six seconds slower than my 2006 PR. I wanted to mentally give in several times coming back up the hill, but kept going strong the whole way. |
| Swimming 25:00 [2] | |
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| 20 laps of flailing, then single laps. |
| Calisthenics 5:00 [3] | |
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| Cycling 13:00 [2] | |
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Time Trial - Splits |
Tuesday Sep 16 |
| Cycling 10:00 [2] | |
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| Running 42:00 [2] 4.0 mi (10:29 / mi) | |
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| Running 3:30 [5] 1 km (3:30 / km) | |
| shoes: NB 859 |
| Meant to be a mile time trial but I wussed out. |
| Calisthenics 5:00 [3] | |
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Monday Sep 15 |
| Cycling 25:00 [2] | |
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| Quads sore from yesterday. |