Road Running 38:36 [4] 4.0 mi (9:39 / mi) +15m 9:32 / mi
Run on the rail trail. Pushed the whole way to start improving my pace. Brisk wind, especially on the return route. Felt good and will keep working at it. Happy to drive it below 10 min/mile for the first step.
When I was up in Burlington Tuesday to get a replacement pole picked up a pair of Fischer Speed Max skis. Have been looking at them ever since a demo in December that was terrific. End of season price is down 20% and went with it. Cure to all my problems. Still looking for the pole.
Strength (Rec Center) 24:10 [4] +2m
Usual stretching and then felt good so hit the weights and machines
Pullups 6 with 25# extra wgt, then another 10 without
Wrist curls 10#, back extensions with 25#
Ab and adductor machine, max on the squeeze
Ski erg 500m moderate pace, but increased tempo for the last half
Delts okay at 70#; then failed at pec flies first at 140# and then at 110#. Pulled at the rib strain from Sunday