Labor Day weekend

Sat. 9-1
Run 46mins, ~6mi. Very easy effort, started very slow with much trepidation, and eased into it. No Achilles trouble. Phew! And, yeah! Maybe I will be able to manage my way to a relatively healthy status by 9/16.

Core stuff for 15mins.

Sun. 9-2 Bike and Run
Gorgeous day. ~80F, low humidity, scattered clouds, light winds.

Bike Fuji down Beach, left knee spot squawked sharp 15mins in, 2-3 times thereafter, gen ache in the area built over ride. Sharp was at top fwd of pedal stroke, so seemed. Just cruised easy. Barely worked the legs. Gotta manage this knee thing into some sort of decent status before 9/16 race, doesn’t bode well for having decent bike legs on race day.

Then again, some people end up with PRs after having an unplanned layoff. A little positive spin mental mojo, eh?

Entire workout (150 watts):
Duration: 1:26:56 (1:29:56)
Work: 782 kJ
TSS: 74.7 (intensity factor 0.718)
Norm Power: 165
VI: 1.1
Distance: 25.385 mi
Min Max Avg
Power: 0 345 150 watts
Heart rate: 74 155 126 bpm
Cadence: 35 96 73 rpm
Speed: 2.5 30.2 17.5 mph

Run
Run 53mins, ~7.2mi, no knee or achilles noise, knee went quiet as soon as got off bike, run after 10min trans from bike. Miles 5-6 at 6:50 pace. Felt some rust from low activity week. ~75F low humidity no wind Beach path.

Mon. 9-3 Labor Day
Swim & Run
Local pool still closed. Made the drive to the old stomping ground in Greenbelt. Took run gear and did a leisurely swim-run.

Swim
Swim 43 mins (47mins minus bathrom break)
Catchup w/some 3 stroke breathing mixed in; free with mix of left/right breath every 2 stroke; focus on high elbow, head/spine alignment, even roll to both sides, esp non breathing side.

15mins stretching after swim before run, 15 again after run.

Run 86mins, ~11-11.5mi, steady effort, nothing frisky. Knee fine, left Achilles fine. Right Achilles a bit tight. Stopped and massaged it a couple times. Every niggle is a worry just now. Upper 70’s-low 80’s, low humidity, no wind, few clouds.

Drove home, 20mins in the recovery chamber, aka “cold/ice bath”.