7:00 AM 21 minute spin (6 miles)
10:15 AM 9.33 miles in 1:12:30 (7:47 pace) on hilly terrain of Tower Hill plus several loops in cemetary
Tuesday 6/9/09 Day off No workout
7:30 AM 6.2 miles in 44:26 (7:10 pace) with 6 x 20 second strides with 40 second recovery last 1.25 miles
10:15 AM Physical therapy session at Pinnacle PT in Plaistow, NH
9:00 PM 2 miles easy run (17:00)
8:00 AM 30 minute spin on Bianchi (8.5 miles)
12:00 PM 7.6 miles in 57:45 (7:36 pace) Tower Hill
5:00 PM 7.6 miles in 1:08:07 very slow run out and back to Derry rail trail. Felt like absolute garbage.
8:00 AM 30:22 spin (10 miles)
No other workout as we hosted our daughter Elizabeth's high school graduation/18th birthday party. Great time!
11:30 AM 1:00:17 (19.6 miles) spin on Bianchi in my garage. It was an excellent spin as I sweat a few beers out from the previous evening.
12:32 PM 2.4 miles barefoot on wet grass in my backyard (24:15) not fast, but I really enjoy the benefits of the soft surface.
6:00 PM 5.2 miles in 41:34 easy
Totals for week:
40.3 miles run
29.5 miles on bike
Notes: The foot as of Sunday is still quite bothersome but I am paying a lot of attention to it (i.e. PT (next week 2 sessions), stretching, icing, ibuprofren, soft surface whenever possible, and the likely day off). I would say I am running at about 75% which means I can't run everyday pain-free. The workouts are generally quite good and the spinning on the bike is always well above 110 rpm (revolutions per minute) and is always done in the small ring. It should be noted that I do not ever get out of the saddle because I don't want to add any pressure on my foot. After every ride, my foot is almost at 80% and the following run usually is less pain free. In other words, I feel the cross-training is a personal benefit and offers excellant positive psychological reinforcement.