whatcha been doin'?

Yesterday's group consisted of Shane, Jonas, Dave Hyoppenon, Leslie, Clint, and myself. We'd head down the boardwalk to 36th Ave E and go up through Hidden Valley neighborhood until reaching Skyline. Then moving over to Piedmont where it was all downhill from there.....literally, for me! It has been awhile since my IT Band has inflamed or any injury making an appearance for that matter. I completed the run w/o pain but noticed a seizing up coming on. After taking the pedestrian bridge across I-35 the fork in the trail had me split toward the Depot to get the car but not before getting a GPS reading from someone. The knee is still sore this morning but has definitely improved. I'll work on the foam body roller this afternoon and hope that my new Wave Precision 9 isn't the culprit because that is only the second in them. Otherwise, I'm long overdue for a data summary:

March 17(St. Patty's Day)
AM run: 5.5 miles in 42 minutes @ HR of 133
PM run: 6 miles in 47 minutes @ HR of 138

March 18
AM road bike: 32.4 miles in 1 hour 59 minutes @ HR of 122
PM swim: 10 laps

March 19
road bike: 22.4 miles in 1 hour 34 minutes @ HR of 126 but walked the final 11 minutes due to a FLAT TIRE

March 20
road bike: 21.2 miles in 1 hour 25 minutes @ HR of 124

March 21
AM run: 9.4 miles in 1 hour 15 minutes @ HR of 135(easy 45 minutes)/150(hard 30 minutes)
PM swim: 10 laps

March 22
spun on pavement & rollers: 1 hour 45 minutes @ HR of 127

Monday
Relax

March 24
AM run: 5.5 miles in 45 minutes @ HR of 132
PM run: 6 miles in 47 minutes @ HR of 137

March 25
spun on pavement & rollers: 1 hour 25 minutes @ HR of 127

March 26
AM spin on pavement & rollers: 1 hour 16 minutes @ HR of 126
PM swim: 10 laps

March 27
road bike: 45.3 miles in 2 hours 48 minutes @ HR of 121

March 28
AM run: 15 1/4 miles in 2 hours 2 minutes @ Hr of 137(easy)/151(hard after split 23 of G'ma's)
PM swim: 10 laps

March 29
road bike: 90.5 miles in 5 hours 28 minutes @ HR of 121

Monday
R & R

March 31
run: 7.6 miles in EXACTLY 1 hour @ HR of 135

April 1(Fools Day)
AM spun pavement & rollers: 1 hour 7 minutes @ HR of 128
PM swim: 10 laps

April 2
spun pavement & rollers: 1 hour 10 minutes @ HR of 130

April 3
road bike: 52.7 miles in 3 hours 1 minute @ HR of 122

April 4
AM errand soft pedalling: 1 hour 12 minutes @ HR of 95
PM swim: 12 laps

April 5
run: 13.6 miles in 1 hour 49 minutes @ HR of 143