A post op PR today with Dr. Scott who smoked me up Roark's Cove Rd even after giving me a head start. A hard effort and appropriate HR to what I normally have on such efforts. Bested my season PR by 46 sec.
Roark's Cove Rd bike climb
total time - 22:04
Avg speed - 6.3 mph
Max HR - 180
Avg HR - 164
HR over 170 - 13:13
HR over 180 - 0:23
Thinking this may be the last regular workout day I'll devote to a bike climb. I need specificity with the track season close at hand. My body is tolerating these workouts better and I'm thinking I'll replace Sunday bike with hills and do speed on Friday. Perhaps bike on off days.
Thinking about racing in a month. Also thinking about how far I can go with my fitness and performance. At World Masters Indoor this yr, sub 60 sec was required for a medal. Ron got Bronze in 59.11. He won Nationals at 60.3. No one was within 5 sec of him at Nationals.
I'm also wondering if I should attempt overdistance running like 500s. It has helped me before but it may be too much.
142.1 lbs after workout
You are running very, very well. An inspiration after quite a serious injury. I'm sure your patience has been tested frequently, but well done on all the hard work you've put in.
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