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65 degrees out so I came home to run... in the dark... I need a head lamp and reflective clothing or I am gonna end up at the doctors office again. A good run.... 5K in 31:19 with a couple of short walks in there to bring the heart rate down some. Trying to run faster for longer periods of time. They say if you want to run faster... YOU HAVE TO RUN FASTER. Followed up with 12 minutes of HIIT ... sprinting down the 175 yard cul de sac, walking back and repeat... started feeling some IT band knee pain again so opted to stop after 3.
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3002 ккал
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Жир: 69,29г | Белк: 149,17г | Углев: 482,72г.
Завтрак: Clif Bar Clif Bar - Chocolate Chip, Trader Joe's Organic Turbinado Raw Cane Sugar, Coffee. Обед: Fortune Cookie, Soy Sauce, Surimi (Fish), Cantaloupe Melons, Broccoli, Southern Tsunami Sushi Bar Tilapia Nigiri, RA Sushi Rainbow Roll, Kona Grill Volcano Roll, Spicy Tuna Rolls, Spicy Tuna Rolls. Ужин: Kirkland Signature Clover Honey, Sweet Potato, Kirkland Signature Cut Green Beans with Sea Salt, Goya Black Beans. Перекус/Другое: Wonderful Halos Mandarin Oranges, Banana, Clif Bar Builder's Bar - Crunchy Peanut Butter, Clif Bar Builder's Bar - Crunchy Peanut Butter. подробнее ...
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2569 ккал
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Упражнение:
Бег - 10 км/ч - 34 минуты, Ходьба (Оживленная) - 6.5 км/ч - 9 минуты, HIIT - 12 минуты, Отдыхать - 17 часа и 5 минуты, Спать - 6 часа. подробнее ...
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 Комментария
Ewww - IT Band usually hits me up toward my hip - but I stopped running last year and started elliptical - pain is gone.
29 фев 16 написано членом: HCB
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I alternate between the 2 as they are my primary tools for cardio. Odd that the IT band knee connection never hurts when I run on the treadmill (usually set at a 1.0 incline), but only when I run on pavement, and only when I run faster or sprint. I think I read somewhere it might have something to do with the unforgiving pavement pounding, or the slant of the road or the sidewalk. IDK... sometimes it hurts, sometimes it doesn't. Icing it right now.
29 фев 16 написано членом: ckworksalot
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CK when I could run to increase speed and wind do hills or sprints. Meaning if you live in a hilly area when you go out for your run just do a good jog every hill you hit sprint up then down then up and pace back out. Or go for about a 2 mile run and start sprinting in 2 minute intervals every 5 minutes
01 мар 16 написано членом: Rockiesfan
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Thanks RFan. I am a flatlander for the most part so intervals thru the hood or on the treadmill will have to do. Matbe I will bump up the incline. Today was 29 minutes of elliptical, followed by 10 minutes of 4 mph / 8-5 mph intervals on the treadmill.
03 мар 16 написано членом: ckworksalot
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You're doing a great job with the exercise and running. HIIT sprints on pavement/concrete are where I got in trouble last year and had to take a break from it, best to listen to your body if that's happening.
04 мар 16 написано членом: jmb3450
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