Day off
Tuesday 06/23/09
7:00 AM 45:00 spin on bike (12.5 miles)
11:00 AM Easy 7 mile run in 52:44 ran on grass and hills of cemetery
6:00 PM 45:00 spin very hard (15 miles)
Wednesday 06/24/09
10:30 AM Easy 7 mile run in 57:25
Thursday 06/25/09
11:00 AM Hot Dog Hill course (9.5 miles) in 1:12:30
6:00 PM 30:22 spin on Bianchi (9 miles) easy
Friday 06/26/09
6:15 PM 25 min easy spin on bike (8.0 miles)
6:42 PM 6 mile run in 55:57 shakeout but incorporated 8 x 20/40 and 2 x 1:00 (sub 6 min)
concentrating on relaxation and form
Saturday 06/27/09
5:15 PM Easy 30:22 spin on Bianchi (7.0 miles)
5:46 PM Easy 25:00 (2.25 miles) barefoot on grass
Sunday 06/28/09
8:15 AM 25:00 warmup (3.0 miles) before Mount Cranmore Hill Climb (US Mountain Championships)
9:00 AM 11k in 1:01:08 39th place overall/2nd 45-49 behind David Dunham/Master's US team champion
10:30 AM 26:00 cooldown (2.5 miles)
Weekly Totals 44.1 miles run
51.5 miles cycled
1 race 11k mountain race in 1:01:08 (very difficult)
1 PT session (Friday) bone spur is improving but needs attention
Nice job at Cranmore. What are you doing about this spur (what is the PT)?
ReplyDeleteThanks, GZ. PT is Physical Therapy. This week is my last two sessions and it involves ultrasound, Grafton techniques, lots of stretching/strength exercises, anti inflam, ice etc.
ReplyDeleteI saw where you had a great week of training. Keep it up and you willfly up PAT'S PEAK!
DQ