week of 21 Aug

 Activities

• Mon.  svbgc 5.5.  5.5@11:23/134
• Tue nbhrd 3.  3.27@11:33/131
• Wed.  6x800 CCT EIM.  paces.  9:04, 9:01, 8:52, 8:50, 8:46.  max HRs 160, 168, 157, 159, 160, 162.  Felt great.
• Thu.  TM 3.21@11:06/128.  Really 3 miles (5 mph).
• Fri. svbgc 5.5.  5.52@11:35/131.
• Sat.  1.73@12:36/123 outside and 3.31@11:33/127 (<5mph) on mill.  Super humid outside and no sleep.  went back and used treadmill.
• Sun.  two burke lake lap.  9.13@10:49/141. 30-sec "surges" every mile.  Felt good. 78 at end and very humid.  surges were maybe 9-9:30.  not fast -- just shake the cobwebs off.

Total:  41.1.  7h41m.  5061 calories.  Most miles in comeback.  3rd in a row over 40.

Weight 188.2 (n=5)

BP last 3:  110/63.

ARHR:  54 bpm.  only wore to bed once?

26-day running streak without really thinking about it.

Tanda has me 4:11 (I wish).  Wed and Sun run right on the 3:45 line.

Runalyze prognosis.

Garmin

Really liked the EIM interval run and the surges added to a long run seems make me less sore the next day.

Working on form a bit.  My right hip seems unstable.  Need to "bring it in" and narrow hips.