• 27m 05s
  • 1640.42 yards
  • 01m 39s /100 yards

New PR today over the lunch hour. Beat my old PR by 35 seconds. I was pushing hard from the start, and I was able to keep up the pace.

Splits by 500m:


  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 2 Overall Workout: 5
I wanted to get over to the gym to swim today, but summer hours have begun, and the pool is only open until 5:30 now. It's OK though, because my legs are pretty sore from the re-introduction of running and the hard bike ride on Saturday.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Sick: 2
  • 26m 48s
  • 3.13 miles
  • 08m 34s /Mi
The long road back to running continues. Yesterday, my knee did feel better as the day went on, but it was occassionally sore, mostly on hills and stairs. Every day I wake up wondering how the knee will feel that morning - today was the first good news I got for that question in a long time. I felt fine walking around and going up and down stairs. Only a little crepitus or fullness now and then, but never really any pain. So I decided to extend to 3 miles today. It was an absolutely perfect night for a run - 57 degrees, no wind. I was shooting for 27 minutes on my short neighborhood loop, so I timed it just about right. I felt good enough to do a 1-minute stride at 6-minute/mile pace toward the end. The muscles felt a little weak, but I never had any knee pain. As always, we'll see what tomorrow brings.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 2 Overall Workout: 3
  • 1h 00m 32s
  • 19.32 miles
  • 19.15 Mi/hr

15 min. warmup
4 x 5 min. intervals with 5 min. recovery in between
10 min. cooldown

  • Walking
  • 30m

Went for a walk with the girls. Very nice day, but windy in the afternoon!

Great morning for a ride - about 55-60 degrees and a light wind. I tried some interval work today, as the usual ride has already become boring. Knee is just a little sore on the steps after the ride, I'm hoping that will go away throughout the day.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 19m
  • 2.00 miles
  • 09m 30s /Mi
The knee was feeling good enough, so I decided to give it a try with a run. NICE AND SLOW is what I kept telling myself. At this level of effort, you can pretty much name your pace. So I decided to go for 9:30 pace and see how that felt. My legs were actually a little sore from the bike on Wednesday and basketball yesterday. But I am happy to report that the knee was completely pain-free throughout the run. I was definitely stiff in my form and strides, considering I haven't run at all for 3 weeks now. I'm going to do some stretching and call it a night. I'm hoping to get up early tomorrow and ride. We'll see how that goes.

  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 5 Sick: 2 Overall Workout: 3
  • Basketball
  • 1h 15m

A little 2 on 2 in the backyard. Actually, we played 5 games to 11, so it was more than just a little. The knee felt good, but a little weak - I'm sore in the muscles around the knee, probably from not using them too much in the past 3 weeks. But the knee itself feels pretty good.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
  • 1h 14m 38s
  • 25.49 miles
  • 20.49 Mi/hr
I was hammering pretty hard today. It was a great day for a ride - 60 degrees, 10 MPH wind out of the NW. I wore my watch on the ride, so I set it to give me 3-mile splits: 9:08 8:25 9:23 8:29 8:58 8:46 8:53 8:24 4:09 I don't know how helpful the splits are - the variance is mostly a function of the wind and hills. At times I would push harder or coast a little, but over the long haul, it's mostly environmental, from my perception, at least. The knee feels pretty good today. I could push just about as hard with my right leg as with my left. I did start to tire out quite a bit after about 18 miles, so I really need to work on my endurance in this discipline. Overall, though, I'm really happy with today's ride. If things go well, I'm hoping to go for a 2-3 mile run on Thursday or Friday, just to try out the knee.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 2 Overall Workout: 4

robfornoff's Training Log

 May 2008 
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