Distance = 7.34
Calories = 927
Max HR = 137
Avg HR = 129
Max Cadence = 74
Avg Cadence = 66
Sunday: long session
Equipment: Boots, ABU Uniform, & backpack (26 lbs)
Warm-up: 5:00 @ 3.0 mph
Main: 125:00 with HR in 125-135 (Peak 3.3, finish 3.2)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0
To explain tonight's session, I have to mention yesterday's. Unfortunately, all I can really say is that I'm calling it "Plyometric Hell". The result is pain and stiffness in my left ankle and knee. This is the first issue on my left side more serious than a blister. As the activity was unit-directed, I didn't have the option to take a more prudent course.
Tonight, I started the session unsure if I would get anything useful accomplished at all. I really wanted to get the kingpin exercise of the week in, so I figured I would start and abort if any acute pain developed. I adjusted the pace down by ramping-up slowly from the slow walk at the start and picking a pace that was just into the MAF zone of 125-135. I got to 3.3 mph before I registered as in the target range. At one point I was near 130, so I dropped back to 3.2. That is where I stayed for the remainder of the session. I did a normal cool-down to finish.
As stated, I wasn't sure just how far I would get for the first 15-20 minutes. The left ankle was quite uncomfortable, but nothing sharp and no change during the stride. Eventually, it started to feel a bit better. Also, I got a touch of ITB-feel on the left at my knee for a moment or two but nothing persistent. On a good note, my right left felt string throughout so at least I didn't have any distraction as I monitored the left. When I finished the session the left ankle was still unhappy, but much better that when I started.
With the difficulty I was having, I decided to try a cold-water bath. This probably was far from ice-water as the tap here is very cold in winter. I drew a tub and submerged my legs and hips in the cold water. Ookkaayy, that was painful, but it did seem to help the ankle some more. I will keep this elevated tonight and take an extra walk at work tomorrow and see how things go.
8 Week to go (I hope I make it).
Data:
Lap Time Lap Time Max Avg Min Dist min/mile
A 1. 0:09:33.1 0:09:33.1 126 116 95 0.499 19:08
A 2. 0:18:36.3 0:09:03.2 129 125 121 0.501 18:04
A 3. 0:27:37.6 0:09:01.3 131 127 122 0.501 17:59
A 4. 0:36:37.5 0:08:59.9 137 130 125 0.502 17:56
A 5. 0:45:40.5 0:09:03.0 135 131 127 0.502 18:00
A 6. 0:54:41.0 0:09:00.5 133 130 124 0.501 17:58
A 7. 1:03:44.5 0:09:03.5 135 131 129 0.501 18:04
A 8. 1:12:45.9 0:09:01.4 135 132 128 0.502 17:59
A 9. 1:21:49.4 0:09:03.5 133 131 128 0.501 18:05
A 10. 1:30:53.8 0:09:04.4 134 131 125 0.500 18:07
A 11. 1:39:59.5 0:09:05.7 134 131 126 0.500 18:10
A 12. 1:49:18.2 0:09:18.7 134 130 122 0.498 18:21
A 13. 1:58:38.8 0:09:20.6 135 130 126 0.500 18:40
A 14. 2:07:58.7 0:09:19.9 133 129 127 0.502 18:35
1. 2:15:37.8 2:15:37.8 137 129 95 7.335 18:27
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