Training Log Archive: JonDIn the 7 days ending Dec 21, 2008:
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Sunday Dec 21, 2008 #
swim 40:00 [3] 1.0 mi (40:01 / mi)
Saturday Dec 20, 2008 #
run race (road) 45:12 [4] 10.0 km (4:31 / km) vdot: 45.0
shoes: New Balance 473
'Christmas Caper 10k' at E Potomac Park. Cloudy about 45degrees. I did not push real hard because I was unsure about my ankle. I went harder in the second half and then as hard as possible for the last 1/10 mile.
Note
used a small heating pad on my left shin/ankle/calf before and after the race and I think this helps alot. I continue to think this all may have more to do w/ calf problems than bone/cartilage problems.
Friday Dec 19, 2008 #
bike (stationary) 35:00 [2]
320 cal. I think I have some nagging plantar fascitis in my left foot.
Thursday Dec 18, 2008 #
gym (elliptical) 30:00 [3]
500 cal
Wednesday Dec 17, 2008 #
gym (elliptical) 15:00 [3]
220 cal
gym (weights) 25:00 [2]
several sets - felt stronger
gym (core) 5:00 [1]
left ankle aches on the inside again. but feels managable.
Tuesday Dec 16, 2008 #
run (treadmill) 34:30 [4] 4.5 mi (7:40 / mi)
shoes: New Balance 473
Here was my pace -
1st mile - 8:30
2nd - 4th mile - 30:40 split (7:36 avg - pace btwn 8:20 to 5:50)
4.5 mile - 34:30
1st mile - 8:30
2nd - 4th mile - 30:40 split (7:36 avg - pace btwn 8:20 to 5:50)
4.5 mile - 34:30
Monday Dec 15, 2008 #
swim 40:00 [3] 1.0 mi (40:01 / mi)
warm night. cold pool.