January 1,2, 3
The last 3 days were New Year’s Day on which we had the annual O’Rourke family Christmas party, and two very bitter cold rainy days. I managed to get in one session at the clubhouse. I decided to try the 20 minute bike workout suggested by Dr. Mirkin because time was short. This consists of five-minute warmup and 5 minute cooldown with 10 minutes in the middle of 20 second full effort bursts every minute. It does get the heart rate up and fatigue the legs for a considerable time afterwards. I followed up with a very refreshing 15 minutes in the hot whirlpool. That was on the 2nd.  1/3 was off.

Poor statting these days……

January 4th,  Wednesday

During my run today I decided to give myself a little time trial.  Since the last five or so months have been marked by inconsistent training segments, I have been wondering what is my current level of fitness.  So, when my legs felt good today at the beginning of my run,  I decided I would turn it into a one mile time trial.  I had warmed up and done leg drills indoors and had layered plenty for the Run. After a mile jog, I ran six stright-aways as I gradually delayered.  I set out with a goal of breaking 10:00 for the mile.  Early on my watch was reading closer to 8:00, which kind of shocked me.  I don’t believe I have  run anything close to that in months.  So I settled down and  held a  steady pace  for the next  minutes.  It was quite windy throughout.   I would judge my perceived effort to be 75 /80%.   The final time for the mile was 9:08!   I was pleasantly surprised.  The total workout covered  4.33 miles and took 1 hour.  The forecasts suggest that this will be the last of the very nice winter training days for a while as temperatures will be dropping into the twenties for the foreseeable future.  I am glad to have gotten this indicator today.

Stats –

I-Mad =1

Sleep = 8 hours

a.m.HR = 55BPM

Weight  = #154

WORKOUT = 4.33 miles  in 1 hour with 1 MILE trial @  9:08