Saturday: Elliptical for 1 hr
Sunday: I enjoyed a nice FAST racewalk on a hilly route. That tested my left rear end a bit...it was a little sore afterward but not too bad. I'm still recovering but the fact that I could do hills and not have too much trouble is a great sign. Anyway, I was quite fast for such a hilly route - I could hardly believe it. Apparently I've gotten quite a boost in my fitness from the 30K; at least that's what my coach says. Seems reasonable anyway. I did 10.37km in 1:01:16 for 5:53/km with ave HR 143.
Garmin data here.
Monday: I did the elliptical for 45 min and lifted weights/did glute exercises. My rear end is fairly sore today so I guess I did a good job. My left glutes are notably much weaker than right glutes, especially on the one-legged getting-up-from-chair exercise. That will change as I keep working on them I'm sure. I did 3 different glute exercises, and also did bench press (Smith machine - 105 lb), tricep extensions (12 lb), and lat pull-downs (70 lb).
Today: I went to the track with my friend Kelly; Jim had given her a 5K fartlek so I tagged along. We did 3 laps to warm-up (she was a bit short on time), some dynamic drills, and then she started the fartlek. I wasn't going to do it, so I walked more slowly than her...but then I just wanted to chase her. I did 500m in 2:45 and then realized I had the auto lap on and stopped to turn it off; I walked around the other way to meet Kelly for her medium 500m after her first 1km hard. We did the medium 500m together, and then I let her go for the fast 500m. But when she got to the medium 500m after that, I chased her down and did the rest of the workout together. She wasn't going to let the "old lady" (me hahaha...she is 24) catch her, so we did the fast 500m in 2:35 (! smokin' !) and the next fast 500s in 2:40 and 2:39 (her)/2:37 (me). I had a great time and so did she. We are going to try to train together much more often, as it's so much better than training alone. We are both so happy to have someone our speed to train with, although pretty soon she will be faster than me. Oh, and Kelly did the fartlek in 28:05!!! Very speedy!
After the track today, I went to the gym and did 20 min on the elliptical and then it was time to take the kids to school, so off I went.
That about catches me up for now. Tomorrow morning: 6K with Kelly and then some more elliptical and some weights I think.
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