Run
  • 1h 44m
  • 9.00 miles
  • 11m 34s /Mi

Very nice trail here in VA. Took my time, distance run. First 4 miles run, then 2 walk / 3 run the remaining 5.

Long run today, felt good. Minimal hip and leg discomfort. Very nice area and beautiful day to run. Really enjoyable.

  • Calories out: 3611 From lifestyle:2547, From activities:1064
  • Health data: Hours slept: 7
Bike
  • 1h 10m
  • 18.00 miles
  • 15.43 Mi/hr

Stationary bike, hills. Smooth, did not push the envelope much on this spin

Run
  • 42m
  • 2.30 miles
  • 18m 16s /Mi

Nice 10 min warm up
2 miles at 9:50 pace
10 min warm down

BRICK off the bike

AM workout went well, still feeling the benefits of altitude. Will continue to monitor the benefit as I will be transitioning from Kenya to the US for the August race. Good, easy workout. Hip is hanging in well (supplemented by Ibuprofen).

  • Calories out: 3681 From lifestyle:2549, From activities:1133
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 RHR: 48 Hours slept: 7 Overall Workout: 4
Run
  • 1h 18m
  • 6.50 miles
  • 12m /Mi

Personal best 6 mil:58:50

The stars aligned today. I knew this was my chance for PB at the 6 mile mark. coming off of 3 days rest and training at 6000ft. The weather today was cool (very Nairobi like). A new bar set for me: 6 miles under an hour. Next....10Km under an hour.

  • Calories out: 3283 From lifestyle:2572, From activities:711
  • Health data: Hours slept: 7
Travel day #2, checked in...crashed.

  • Calories out: 2625 From lifestyle:2625, From activities:0
  • Health data: Hours slept: 7
Travel day - no workout..poor sleep

  • Calories out: 2625 From lifestyle:2625, From activities:0
  • Health data: Hours slept: 7
Preparing for the upcoming travel today, still had some right hip discomfort but manageable. Looks like I will have an extended rest period given the travel. I suppose this will be a good thing.

  • Calories out: 2625 From lifestyle:2625, From activities:0
  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Fatigue: 3 RHR: 46 Hours slept: 7

clinicisopen's Training Log


 May 2012 
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