Notes
Planned to run 5 miles easy. Changed plan due to residual tenderness around L navicular tubercle region. Instead rode 50 minutes at mod effort by alternating 1st (easy) gear with 30-90 second intervals in 2nd (mod) gear. Approx 7 intervals of this with 90-120 second recovery between increased load. HR remained between 105-125 most of ride. DB work for shlds, arms and hanging abd sets X 3 each after ride. Chins X 2, dips X 3.