Back to base

Got some solid aerobic work in this weekend.  

Saturday went out for 8 with the first 4 at a medium effort and the last 4 at an increased effort.  Hovered about 7:22 pace for the first 4 miles with HR reaching the low 150s.  Then 7:06, 7:16, 6:55, 6:35 for the last 4 miles with my HR reaching 170 by the end.  Finished with an average pace of 7:10 and a good but not overly taxing workout.

Sunday I went out for a long run.  I ran by feel and settled in at a 8:00 pace.  I had some stomach distress between miles 5 and 6 but was able to put it behind me.  After that I turned on cruise control til mile 10.  Then I was running into the wind which cooled my off but also slowed me down.  I hit a couple miles at an 8:10 pace but increased effort and my overall pace started to slip from 7:58 to 7:59 to 8:00.  I picked it back up the last 2 miles once I got out of the wind and hit a 7:49 and a final mile at 7:23.  I was almost to 2 hours so I kept going just slightly more and finished with 15.10 in 2 hours.  7:57 final pace.  It was a beautiful day.  This was the longest I've gone in 2 months and I felt it a bit by the end but not too bad.  IT Bands didn't really bother me and seem to be on the mend after plenty of stretching and rolling (fingers crossed).

Today I did a HR control fitness test on the exercise bike... 424 calories in 38 minutes... a new PR.

2021 GOALS PROGRESS UPDATE:

1. 10,000 pushups:  3718/on pace for 16753...  Well, I hit 100 in a row last week and I did 4 sets of 165 X 12 today (albeit with very long rests between sets).  Next step is to focus on my push up form and work up to 100 with perfect form. 

2. 7500 10,000 pulls ups:  2446/on pace for 11022...  My left elbow is feeling it a bit on chin ups kind of strange but not really limiting me right now... just about 25% of the way there

3. 26 Hours on the Bike: At 17:08 now.  I set a new HR control PR of 11.16 Cal/Minute today, despite the fact that I targeted 125 BPM instead of my typical 126 (set the age more accurately at 41 instead of 40).

4. 2021 miles:  525.75... 77 miles ahead of pace.  Currently on pace for 2369 miles for the year.