short run
foot and hip seem to be doing pretty well. calves are still freaking out with this new form. slowed down the pace a bit on purpose this morning. still hoping the calves will adjust so I can start to ramp up the mileage. I’m not going to get very far if I’m struggling to get through 2 miles without pushing my calves over the edge.
Workout:
- Type: Run
- Date: 05/23/2013
- Time: 07:30:00
- Total Time: 00:12:48.00
- Calories: 156
- Distance: 1.5 miles
- Average Pace: 8:32.09/mile
Filed under: Run
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more laps
swam well. not as fast as I had hoped. level of effort seemed high enough. apparently not. laps 8-10 were 49s. everything else was better than that.
Workout:
- Type: Swim
- Date: 05/23/2013
- Time: 07:00:00
- Total Time: 00:19:01.00
- Calories: 161
- Distance: 1,200 yd
- Average Pace: 1:35.14/100yd
Filed under: Swim
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Cycle
tough hills and little windy. pleased with this average given both of those factors.
Workout:
- Type: Cycle
- Date: 05/22/2013
- Time: 07:00:00
- Total Time: 00:30:15.00
- Calories: 383
- Distance: 9.43 miles
- Average Speed: 18.7 mph
- Max Speed: 33.8 mph
Filed under: Cycle
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quick run
followed up my swim with a short run. calves are still pretty sore from Saturday morning’s 2.5 on small rolling hills. on 2 days rest I needed to get them out there and loosen them up again. felt good overall. calves are still not very happy with my new form but they’ll adjust.
Workout:
- Type: Run
- Date: 05/21/2013
- Time: 07:30:00
- Total Time: 00:12:06.00
- Calories: 147
- Distance: 1.5 miles
- Average Pace: 8:03.87/mile
Filed under: Run
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Solid swim
started out with 2/3 of a mile swim. used the paddles for 300 yards. felt good in the water this morning.
Workout:
- Type: Swim
- Date: 05/21/2013
- Time: 07:00:00
- Total Time: 00:18:33.00
- Distance: 1,200 yd
- Average Pace: 1:32.98/100yd
Filed under: Swim
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2.5 mph
…that’s how much difference a brake pad rubbing can make. There was a 15 mph wind, gusting to 20, coming straight out of the south as I started out. I struggled to maintain 15.5 to 16 mph into that wind. I got to the bike path and headed north, quite enjoying having the wind at my back. I was headed to the bike shop to have them tighten my front brake caliper that was loose and would default to a position where one pad was rubbing the rim. I knew it was costing me speed and effort but how much? As I headed north I was dreading the trip back into that wind. Got my brakes fixed and headed back doing a solid 18 to 18.5 into the wind and felt pretty good. Guess I got my answer. Really enjoyed the last 2 miles with the wind to my back again. I was doing between 24 and 26 mph on the same stretch that I struggled to maintain 16 mph on to start. That 26.2 is a personal best for a flat section of road.
Workout:
- Type: Cycle
- Date: 05/20/2013
- Time: 16:15:00
- Total Time: 00:35:40.00
- Calories: 453
- Distance: 11 miles
- Average Speed: 18.5 mph
- Max Speed: 26.2 mph
Filed under: Cycle
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long run…
…for the rehab guy anyway. Up to 2.5 miles. Met the Team World Vision group for the morning run. Most went much further but I’m trying to be smart about my mileage right now. Foot felt really good. Hip flexor was good during and a little tender afterward. It will need some stretching. My calves are still adjusting to this new mid-foot strike running form. They are usually pretty tweaked out after a run. Add in the fact that this was a lot of small rollers for hills and my calves are completely freaked out. all in all a good run though.
Workout:
- Type: Run
- Date: 05/18/2013
- Time: 07:00:00
- Total Time: 00:20:48.00
- Calories: 253
- Distance: 2.5 miles
- Average Pace: 8:19.31/mile
Filed under: Run
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very nice ride
Beautiful afternoon for a ride. Mid-70s and lots of sunshine. First good weather ride of the season. Wind was 14 out of the East which is unusual (normally out of the SW), so I headed East first. It’s net downhill going East so you have some help going into the wind. Averaged about 18.8 mph on the way out and was able to improve on that with the wind at my back on the way home. I was planning on not pushing too hard and so as to not blow anything up, but once I got going I defaulted to chasing that average. Not smart. It’s so hard when you’re a numbers guy, your competitive and that speedometer is right there in your face the whole ride. Fortunately I felt good afterward and I don’t think I did any damage. Pleased that I was able to get it up over 19 mph average. Good ride.
Workout:
- Type: Cycle
- Date: 05/17/2013
- Time: 16:00:00
- Total Time: 00:31:30.00
- Calories: 400
- Distance: 10.13 miles
- Average Speed: 19.3 mph
- Max Speed: 29.2 mph
Filed under: Cycle
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Strength Training
got it done.
Workout:
- Type: Strength Training
- Date: 05/17/2013
- Time: 07:00:00
- Total Time: 00:45:00.00
- Calories: 268
Filed under: Strength Training
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good mile in the pool
Nice swim this morning. Did this one straight through; no breaks. I was hoping to be a whole lot closer to 28 min. but that would have meant a full second faster per lap. Apparently I didn’t have that in me this morning. As I reviewed my lap splits I was hoping that at least I didn’t have any laps slower than a 48. Not so. It took 20 laps to catch up to me, but 20-22 were all 49s. I had two more 49s later. Ah well, at least there weren’t any 50s! On a positive not my last 5 laps were 46, 46, 45, 43, & 41, so I had something left in the tank at the end. Overall it was a good swim. Not stellar, but respectable.
Workout:
- Type: Swim
- Date: 05/16/2013
- Time: 07:00:00
- Total Time: 00:28:40.00
- Calories: 243
- Distance: 1,800 yd
- Average Pace: 1:35.58/100yd
Filed under: Swim
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