Sunday December 17

[Fred]

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

[hot dog eating face off]

5.7 miles, almost all of it running

crunches

will walk some later

[Richard21142]

Rowing (30 minutes) plus weights

[Handsome Jack]

14 miles. The knee was mostly quiet.

[Arrojo]

9 miles, the longest in over two months.  Sunny and nice, 27° .

[witchypoo]

8

[SnarlyMarly]

3000 swim

7mile run

[Fast Eddie]

11.5 K.  Cold one.

Oh, and 30 minutes of ice skating.

[Coyote Mas Loco]

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.

[Ice Cream]

5 mile brisk, hilly walk with DH