October 18th,  Tuesday

84* on the canal, and solid work effort

After a summer-like Autumn afternoon along the Delaware Canal with Arl, I spent 75 minutes at the fitness center lifting , swimming  and water running. 20 weights and core  + 20 swim                                                                                         +35 run  with 6 x (60- 40- 25) @ 5k effort – 800m effort  – 95% effort            

That water run exercise with the 3-part surges is very demanding aerobically, and seems to leave me pretty tired each time I try it.   I hope it is helping me to retain my aerobic base while my Achilles tendon is healing.    

Stats –

I-Mad – 2.5

amHR – 54BPM

Sleep  – 8.5 hours

Weight  – 154#

Workout  – 70 minutes in motion