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Elliptical Short Tempo

Tuesday, March 27, 2012

Date: 27 March (Tuesday)
Start Time: 8:30 AM
Weather: Indoors
Course: LA Fitness
Distance: 5 miles (simulated)
Time: 40:00
Heart Rate: HRavg=143; HRmax=164
Shoes: K-Swiss K-Ona S
Notes: Missed schedule "run" on Monday, so took advantage of a little AM morning time between dropping kids off at school and driving into work to put in a little tempo-like work on the elliptical trainer. "Ran" warm up for 10 minutes then somewhat hard for 24:00 - resistance at 6-10 keeping stride rate around 190 spm. Just as in spin class, heart rate is 5-10 bpm less than when running with the same level of perceived exertion.

Tested the ankle on the treadmill for a minute after and I'm pretty certain I can run again. But I'm going to wait until Sunday. I also want to tape my ankle before any actual running.

Did not get to the gym yesterday, but did get some cross training in on Sunday with a 3x500m swim with intervals and a 10 minute "pool run," which I've figured out how to do despite the lack of a deep end in the lap pool.

Mapping out the rest of the week's schedule:
Wednesday: Swim + Bike in the PM after Survivor
Thursday: Elliptical interval training + weights circuit in the AM
Friday: Row + Elliptical "fartlek" in the AM
Saturday: rest
Sunday: Carlsbad 5000 and, I hope, back on the marathon training track after that.
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