Improvement in diet, attitude, productivity and physical health - of the knees and forefeet specifically. I got every workout in last week. Celebrated with dinner out at The Red Onion. Burgers with fresh fixin's plus cheese and avocado - Chilli fries as an app; could have done without. Some of this overlaps with previous itinerary; but a refresher is welcome while the pattern has not yet become habit.
Biked a speed workout last night (Friday evening) 7x 20 second high intensity intervals with 40 sec recovery. Knees a bit tight on the ride home in the cold & wet. Saturday biked the very flat Iona 10km TT with a strong headwind on the return leg - 15:23 result and no knee pain. Rode Richmond loop- this evening I feel some right forefoot clicking & sensitivity. Cold feet seems to be a contributing factor - as do stiff shoes (ski boots, carbon soled cycling shoes).
Following today's post long ride nap, I had 2 cups of coffee. I think it gave me the sweats - and I definitely felt the caffeine. Did an evening recovery run to Southland's soccer field. Logged 25 minutes of mushy running in my neoprene surf booties. Feet felt great - surface was very soft.
Now begins another week. Tomorrow entails a 5:45am wake-up (losing an hour due to Daylights Saving Time). Run 50 minutes. Work. Kim's performance at church. Ride 1:15.
Monday: Morning Swim 8 x 100 main set. Aim to keep 100's under 1:30. Work. Bike 1:15
Tuesday: 6:15am wake-up. Run 30 minutes (6x 20sec strides). Work. Evening swim 11 x 100 main set. Goal 1:40 to 1:20 descending.
Wednesday: [no work] Morning long run 55 minutes. Nap. Swim 1500 base. (goal 23:45 - 1:35/100m). Shop for produce.
Thursday: First REST. Long day of working.
Friday [no work] Morning swim 6x 150 [50 build/25 descend] + kick set. Leave for Bellingham to XC Ski with Christi, Jon & Sarah.
Saturday [no work] Plan was ride 1:15 and run 20. Skiing should suffice.
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