Sport

• Inversion Table
• 03m

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 8

Bike

• 24m 10s
• 6.00 miles
• 14.90 Mi/hr

Rode the MTB into work today so that I can run home later tonight. Had a nice tailwind for 70% of the ride and can definitely tell the limited trainer work has been worth it so far, never felt legs!

Run

• 1h 26m 39s
• 9.75 miles
• 08m 53s /Mi

Long PM run on tap, 8-10 miles...
I can't beleive how many physical "emotions" I went through on this run. First 4 miles were typical easy low Z2, enjoying the near full moon on a clear night sky just tuning out. Then around mile 5 I felt like I was falling apart, feet, knees and neck started to hurt, couldn't relax, music sucked, and so on. At mile 7-8 I thought my hammy's were going to lockup and was pushing a wall. Then when I turned on the road for the last 1.5 I felt nothing and was back in the groove again but it seemed to "hurt" more to run slow so I picked up the pace and finished the last 1/2 at high Z2/8 min pace and felt great again. Weird!

Music
60F, RH83%, NE6
64F cool water leg soak for 15min after.

3.08 mi - 8:47, HR 139
3.09 mi - 8:56, HR 146
3.58 mi - 8:55, HR 147

Sport #1

• Inversion Table
• 03m

IT and stretching before long run

Sport #2

• Stretching
• 05m

IT and stretching before long run

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 8.5

• Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 2 Sick: 2 Hours slept: 8

Bike #1

• 07m
• 1.60 miles
• 13.71 Mi/hr

Pre-run warm up for the legs

Run

• 32m 30s
• 4.30 miles
• 07m 33s /Mi

Suppose to be an easy run but I wanted to verify my upper Z2 pace on a short sustained run.
0.3 WU, HR Avg 127
1.0, 7:23, 149
2.0, 7:21, 156
3.0, 7:36, 156
4.0, 7:43, 158

60F, RH45%, W10

Result, I have a mental reset!

Bike #2

• 10m
• 2.20 miles
• 13.20 Mi/hr

Post run cool down

Strength

• 03m

PU to shake thing up some, 1 legged right foot, then left foot, last set feet on couch

Sport

• Stretching
• 15m

Also massaged my right foot and calf, some tightness and foot soreness.

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.75

Strength

• 10m

While watching the awesome Saints-Vikings game

Sport

• Stretching
• 10m

With core

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

Run #1

• 53m 49s
• 6.00 miles
• 08m 58s /Mi

Run 1 for the day, home to the office. Warm with the sun, had to slow it down to stay in the Z2 range.

Music
RPE 4-5
Sunny, 75F, RH63%, E13

Run #2

• 50m 24s
• 6.00 miles
• 08m 24s /Mi

PM run home. Felt great, nice without the sun load!

Music
RPE 5-7
69F, RH67%, E11

mi 1 8:27, HR avg 127
mi 2 8:35, 141
mi 3 8:20, 143
mi 4 7:40, 157 (pace check for top of Z2, if this is true then should be a good 1.2Mary start pace)
mi 5 8:34, 148
mi 6 8:46, 149

• Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5