Run fast

11 miles of running on the ROAD from Highland then a few on the stairmaster. Unfortunately I am not too excited about the achilles. My garmin was also in bad shape and didn't turn on because it hasn't been used in over a month.

Warmed up on elliptical, 65 minute spin, a couple miles on stairmaster then one mile rowing. I tried my HR monitor for the first time during the class.  For the class it averaged exactly 150 and for the last half it was probably around 160.  During the last few intervals it got up to 175 which I suspect is 10-15 below my max. It's very apparent that I am somewhat efficient at or below 160 but over that gets progressively more difficult.

AM: stairmaster

PM: bootcamp. Circuit training galore.

intervals on the stairmaster

5x10 minutes with 2 minutes rest in between on spin bike then 2 miles of running on a fancy TM during a biomechanics assessment. The assessment included ekg of glutes and TFL, side and frontal videos to measure angles, and force and pressure measures of each foot strike. The main takeway is that my right glute still isn't firing enough which is putting increased load on my IT band and possibly partly the reason why I strained my left achilles. Clam shells and hip raises are back in the routine.