Notes
COMMENTS: 63F, 93% RH
5 mim wu on bike gear 2@90 rpm, HR 130. Then stretched. By mile 2 was at BQ MP. Got dehydrated by mile 10 so stopped and drank bottle of Poweraid 2 min. Conitunes on until mile 16 (13 MP miles) and stopped and hydrated 1 min. Then stopped after 14th MP mile and went home with 8:27 pace 0.7 miles 14 MP miles averaged 8:08.
Overall with stops avgd 8:28.
Each time starting back running, left leg was gimpy until full stride. Right ham, left ankle had some issues on and off. Just didn't have the power today and HR stayed low (mid 150's) Ankle, calf, shin... whole lower left leg sore after. Found out yesterday that I can't hop very well on my left leg!
Iced and IB after
Conclusion: Cardio, stamina there, legs need strengthening and repair to left leg.