Run

• 32m 01s
• 4.00 miles
• 08m /Mi

Beautiful day out there today. Supposedly going up to +5, but I'll believe that when I see it, I guess. This morning, it was blowing pretty good out there, anyways.
Managed to shave 40 seconds off the back split though. Really picked it up pretty well.

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6

Strength

• 10m

Just a quick little iron-pumping after a big lunch.

• Health data: Sleep: 4 Soreness: 4 Fatigue: 3 Hours slept: 6

Run

• 1h 00m
• 6.55 miles
• 09m 09s /Mi

Planned: 1 hr run, including 4-5 minutes uphill

Actual: 1 hour, 5 hills run one minute at a time every 10 minutes:
Hill 1: 10% incline
Hill 2: 10.5%
Hill 3: 11%
Hill 4: 12%
Hill 5: 15%

That last hill nearly killed me, allright. That is officially as high as the treddy will go, so at least it can't get any worse.

Total elevation climbed: 407 feet

• Health data: Sleep: 2 Soreness: 2 Fatigue: 2 Hours slept: 4

Run

• 28m 55s
• 3.00 miles
• 09m 38s /Mi

Planned: 3 miles, 4 X 100 strides

Actual: Well, I decided to ignore everyone's good advice and go ahead and run today. Why? Because I'm really STUPID. I'm also brutal once I fall off a schedule, so I've got to be as meticulous as possible, lest I fall completely off the wagon (read: my last December).
So today I went really slow and told myself I'd bail if and when my knee started hurting. Well, the old knee held up ok, so I managed to whole thing.
Tomorrow's hills might be another matter alltogether, but we'll take this bad boy 1 day at a time.

Strength

• 10m

Crunches and V situps after run to cool down

Sport

• Hockey
• 1h 00m

• Health data: Sleep: 4 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 7

Run

• 53m 04s
• 6.00 miles
• 08m 51s /Mi

Planned: 2 miles GP, 2 miles Tempo, 2 miles GP.

Actual: Made it, but sweet Jesus it was tough. My left knee is still bugging me a bit from Sunday's run, and my legs are pretty much still toast overall.
I ran pace (8:57) for 2 miles, tempo (8:34) for 2 miles, then back to pace for the last 2 miles. I was a bit of a wimp though... with about 1.5 to go, I ramped down to 9:15 for a couple of minutes. I REALLY wanted to quit there, but I decided to just try to slow down for a couple and see if I could go on. Whaddayaknow, I could.
4X100 metre strides after cooling down for an additional 2/3s of a mile.

• Health data: Sleep: 3 Fatigue: 2 Hours slept: 5

Swim

• 1h 00m
• -----
• -----

Swam drills for the first 30 minutes during my lesson, then I managed to perservere thru another 30 minutes of doing laps. I have no idea how many, but I felt I was going faster than I have gone in the past.
The next 30 minutes were spent in the hot tub, closely followed by 10 in the sauna. Ahhh, blessed heat.

• Health data: Sleep: 2 Soreness: 1 Fatigue: 1 Hours slept: 4

Run

• 2h 00m 28s
• 13.10 miles
• 09m 12s /Mi

See race report.