PV = nRT

I hopped on my old chromoly road bike and knocked off a pretty brisk 27 miles, from Providence to my cousins house in Paradise and back. Got hit by the thunderstorn at Millville on the way back. 

50 minutes water running 5 x 5 minute intervals. they drained the main pool that has the deep diving pool I use so I ran in a corner of the stupid other lap pool, but it is only over my head for about 6 feet so it really sucked. no water in the main pool for 3 weeks. I am screwed.

low on training options... so I hit the elliptical again. I found that the elliptical knee problem can be helped by a compression band below the knee cap. about 45 minutes with some 4 minute intervals at about 160 HR

1 mile track 7:00

34 lengths pool kickboard

20 miles bike. nice local squall up BF canyon forced me back.

45 minutes elliptical

2 miles treadmill 7:00 pace

biked to zollinger park, then ran the providence sauerkraut days 5K route just to see what i could do being so out of running  shape. 6:28 pace over the 5K, which is an accurate course, running about as fast as i felt I could. Then I tucked my beaten tail and biked home, all up hill the long way.  but my foot felt OK. I will try to put in 3 days next week of low miles  if I can.  If all goes well I will start testing whether the FIRST program works by following the training program for DN 10K, starting end of May.