Share: Ride Home from UNC-W Track
Wednesday, May 22, 2013 notes laps charts analyse apps

Equivalent to
10mi	0:36:29
25mi/40.2km	1:36:22
50km	2:01:20
100km	4:12:58
100mi	6:58:55
112mi	7:52:23

Type:     Bike -  General Duration:     0:25:00 Distance:     7.0 miles Avg/Max heart rate:     0 / 0 Altitude up/down:     0 / 0 ft Tbp:     - Calories:     175 Location:     UNCW->Home

Good, steady ride home. Pretty quick too. Really helped cool down my legs and keep my knee loose.

Share: Speed Work Wednesday (800/400/200)
Wednesday, May 22, 2013 tools notes player laps charts analyse
map speed heart height 3D apps

Equivalent to
1 mi	0:07:05
5 km	0:23:33
10 km	0:49:07
Half mara	1:48:24
Marathon	3:46:00

Type:     Run -  Tempo Duration:     0:52:16 Distance:     6.6 miles Avg/Max heart rate:     143 / 162 Altitude up/down:     73 / 67 ft vdot:     40.8 Trimp:     92.0 Tbp:     22/120 Calories:     702 Location:     UNC-W Track

Considering the way my knee felt yesterday--and somewhat this morning--I am veryhappy to have been able to complete this workout.Speed/Paces were decent, not great, but my knee, while sore, did survive.
I did add to the warm-up by cycling 25' to the track on my hybrid bike. I think it helped overall--but especially my knee.
800 interval was close to goal pace; one 400 was ok, one was slow; one 200 was slow--otherwise decent pace.
Followed the running cool down with two laps of walking around the track, then the 25' cycle home.
Good overall workout!

My knee is sore--but not nearly as bad as yesterday--gives me some hope that I may be able to run the race Saturday. Taking it day by day though.

Share: Ride to UNC-W Track
Wednesday, May 22, 2013 notes laps charts analyse apps

Equivalent to
10mi	0:36:29
25mi/40.2km	1:36:22
50km	2:01:20
100km	4:12:58
100mi	6:58:55
112mi	7:52:23

Type:     Bike -  General Duration:     0:25:00 Distance:     7.0 miles Avg/Max heart rate:     0 / 0 Altitude up/down:     0 / 0 ft Tbp:     - Calories:     0 Location:     Home to UNC-W Track

Good, easy, steady ride to the track for Speed Work

Share: Tuesday, Easy
Tuesday, May 21, 2013 tools notes player laps charts analyse
map speed heart height 3D apps

Equivalent to
1 mi	0:07:34
5 km	0:25:10
10 km	0:52:28
Half mara	1:55:46
Marathon	4:01:23

Type:     Run -  General Duration:     1:04:15 Distance:     7.5 miles Avg/Max heart rate:     138 / 147 Altitude up/down:     114 / 77 ft vdot:     37.8 Trimp:     87.1 Tbp:     26/122 Calories:     833 Location:     Home->Airlie Loop->Home

Very warm, humid mornig. Dew point at 71!
Knee felt great early this morning. And for the first few miles, there was only some tightness along with slight pain By mile 3 though the pain returned. Not severe, but definitely noticeable. Didn't have anywhere near this level last week. The pain, along with the weather slowed this run--and made it feel like more work than an easy run should have. Also made a switch in running shoes today--going back a pair of Brooks Ghost 5s that I've run successfully in in the past. I think they were also part of the knee pain problewm. They're a little more built-up--and seem to want to push my knee in places & directions that aren't comfortable.
Still a decent workout--but I'm making an appt. with the Sports Med doc this morning for further evaluation.

Share: Basic Kunga Vinyasa Yoga Class (Jess)
Monday, May 20, 2013 notes laps charts analyse apps

Type:     Cross -  Other Duration:     1:00:00 Distance:     0.0 miles Avg/Max heart rate:     0 / 0 Altitude up/down:     0 / 0 ft Tbp:     - Calories:     150 Location:     Wilmington Yoga Center

Great, flwoing, hard-working basic class with Jess.Her best Monday Basic yet!. MObility work really helped me knee and hip. Excellent strenght/core work too.