Run 10/14/08 and Bike 10/15/08

Run 10/14/08 Talk about being annoyed. So I go out feeling rested and such. And as I head into mile 3 the right head of fibula starts to bother me. I was supposed to run for 45min but stopped short because it just kept getting worse. Looking at the splits, you can tell something was bothering me. It just pisses me off because I never know when it's going to bother me. Some days I'm 100% and nothing bothers me at all. I don't know. I'm just annoyed. Maybe it was the track. Who knows. Activity Route: Track Elev. Avg: 38 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 10/14/08 Up/Downhill: [+55/-55] Time: 06:34 PM Difficulty: 1.6 / 5.0 Weather: Fair 69 F temp; 65% humidity 69 F heat index; winds Calm Performance Distance: 3.38 miles Time: 0:33:37 Speed: 6.0 mph Pace: 9' 56 /mi Heart Rate: 177 bpm (Avg) Calories: 377 190 bpm (Peak) Notes Cool Down = .4mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 180 - 200 0h 22m 65% 2.22 mi Zone 4 160 - 180 0h 11m 33% 1.11 mi Zone 3 140 - 160 0h 00m 2% 0.07 mi Zone 2 120 - 140 0h 00m 1% 0.04 mi Zone 1 100 - 120 0h 00m 0% 0.01 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 58 +0' 02 6.0 -0.0 162 0 ft 2 9' 30 -0' 26 6.3 +0.3 183 -4 ft 3 10' 14 +0' 18 5.9 -0.1 184 +3 ft end 10' 05 +0' 09 5.9 -0.1 186 0 ft Versus average of 9' 56 min/mile

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Bike 10/15/08 I woke up with the worst headache. I stayed in bed for a good portion of the day. I napped for an hour or two and didn't feel any better. It's a nice day, with our little Indian Summer and all. And I wanted to get out and do something. Maybe some fresh air and sunlight will do a body good. But first, I went to Produce Junction to hook up some veggies for tonight's dinner. Yeah, I'm on a roll with my cooking. I've been really lazy with my food the past few weeks. But I'm actually gonna do a lil sumthin' sumthin' tonight. I'm in the mood for soba noodles with veggies, browned tofu and some type of tahini sauce. That reminds me, I'm running low on miso. So I got back, threw the veggies in the fridge and headed out to the park. I like the park for running but for biking, not so much. The bike path is full of joggers and walkers. You can easily walk or run around somebody. It's not so easy on a bike though. A couple didn't hear me coming at all. I had to say, "Excuse me," so I wouldn't run them down. There was really no where for me to go really. I left the park and road around the 'hood with no route in mind. I didn't know where I was going and I didn't care. I don't mind riding on the same streets. It's a completely different story running though. It's a pain to see the same thing over and over again on foot. Anyway, I'm thinking I'll try to run a bit tomorrow and see how the fibula thingy feels. Wish me luck. Activity Route: Park and around the way Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: -19 ft Date: 10/15/08 Up/Downhill: [+344/-363] Time: 04:00 PM Difficulty: 2.3 / 5.0 Performance Distance: 11.35 miles Time: 1:10:52 Speed: 9.6 mph Pace: 6' 15 /mi Heart Rate: 124 bpm (Avg) Calories: 490 151 bpm (Peak)