Body composition 180.4 lbs 10.7% - 17.8%. Ran at the Treehouse again on a treadmill at 1% grade 12 miles warmed up over 1.5 then averaged 8.1 until the 6.5 mile mark then slowed it down to 7.5 miles (8 minute miles) the last 5.5 it took 1:33:06 minutes. HR was 160/170. I stretched out did some core work and went to work ate a little and 2 ½ hours later was back at the gym doing the spinning class. 54:18 on the bike with a HR of156/167. That was pushing it pretty good on the bike. 3 minutes later I felt rested and ready to go again but back to work.
My Achilles felt looser today then yesterday. But still more noticeable after the run then it was after the bike. Still popping Ibuprofen. I think I will give the air one more day before going outside. |