AM 80 minute warmup
1 times 21 seconds @ 4:55 mile pace, 1 minute recovery
1 times 26 seconds @ 5:13 mile pace, 1 minute recovery
1 times 8 seconds @ 5:40 pace, 2 minute recovery
1 times 12 seconds @ 5:16 mile pace
Maximum HRs 179, 182, 171, 160
16F road pavement
PM Jog 25 minutes
5.7 miles, almost all of it running
crunches
will walk some later
Rowing (30 minutes) plus weights
14 miles. The knee was mostly quiet.
9 miles, the longest in over two months. Sunny and nice, 27° .
8
3000 swim
7mile run
11.5 K. Cold one.
Oh, and 30 minutes of ice skating.
Concluded my recovery week with an easy 7.3 miles at Elk Meadow Park, near Evergreen. Rolling trail from about 7700' with a dip to 7500s, and back up to 8100'. Per its name I saw a good sized bull elk at the edge of the meadow about half way through, he was about 4 years old (my estimate) and 30 yards off the trail. It was freakin' cold, but not Alaska cold so not complaining.
23 for the week the build up starts a bit more next week--I'll double it--and will continue up from there.
5 mile brisk, hilly walk with DH