This morning, I loaded up the bike and then went to River Legacy Park.

Rode 5.13 miles - 10 mph avg speed / 15.2 mph max speed - 138 bpm avg / 162 bpm max

From Saturday:

Walked .28 mi - 17:18 /mi - 100 bpm avg / 110 bpm max
Jogged .32 mi - 10:24 /mi - 158 bpm avg / 176 bpm max
Walked .28 mi - 20:33 /mi - 128 bpm avg / 176 bpm max
Jogged .34 mi - 10:09 /mi - 171 bpm avg / 185 bpm max
Walked .22 mi - 23:05 /mi - 137 bpm avg / 185 bpm max
Jogged .16 mi - 10:45/mi - 157 bpm avg / 178 bpm max
Walked 1.41 mi - 18:28 /mi - 127 bpm avg / 179 bpm max

Walked 2.19 mi
Jogged .82 mi

Yesterday was a pretty good day.

Walked .27 mi - 17:01 /mi - 119 bpm avg / 125 bpm max
Jogged .20 mi - 9:22 /mi - 170 bpm avg / 185 bpm max
Walked .37 mi - 17:22 /mi - 139 bpm avg / 184 bpm max
Jogged .28 mi - 9:57 /mi - 179 bpm avg / 192 bpm max
Walked .69 mi - 16:58 /mi - 142 bpm avg / 193 bpm max
Jogged .29 mi - 10:47 /mi - 179 bpm avg / 189 bpm max
Walked .39 mi - 18:01 /mi - 145 bpm avg / 190 bpm max
Jogged .20 mi - 10:26 /mi - 176 bpm avg / 190 bpm max
Walked 1.37 mi - 17:56 /mi - 143 bpm avg / 190 bpm max

Walked 3.09 mi total
Jogged .97 mi total

Plus, I worked out on the Bowflex - chest, shoulders, arms and core only.

Yesterday, after work, I actually did a little jogging.

Walked .27 mi - 17:01 /mi - 119 bpm avg / 125 bpm max
Jogged .20 mi - 9:22 /mi - 170 bpm avg / 185 bpm max
Walked .37 mi - 17:22 /mi - 139 bpm avg / 184 bpm max
Jogged .28 mi - 9:57 /mi - 179 bpm avg / 192 bpm max
Walked .69 mi - 16:58 /mi - 142 bpm avg / 193 bpm max
Jogged .29 mi - 10:47 /mi - 179 bpm avg / 189 bpm max
Walked .39 mi - 18:01 /mi - 145 bpm avg / 190 bpm max
Jogged .20 mi - 10:26 /mi - 176 bpm avg / 190 bpm max
Walked 1.37 mi - 17:56 /mi - 143 bpm avg / 190 bpm max

Walked 3.09 mi total
Jogged .97 mi total

Walked after work again yesterday. 4.12 miles in 1 hour and 12 minutes.

I actually walked after work yesterday. I walked 3.53 miles. I decided to just walk instead of alternating walking and jogging, because it has been over a month since I have done any kind of exercise. Plus, I am still trying to get over an allergy attack.

I am the epitome of slackassness. I have not done anything in over a month. Monday, I am pretty much starting over.

Walked .24 mi - 17:42 /mi - 103 bpm avg / 119 bpm max
Jogged .33 mi - 10:05 /mi - 162 bpm avg / 176 bpm max
Walked .27 mi - 17:46 /mi - 131 bpm avg / 176 bpm max
Jogged .33 mi - 10:05 /mi - 169 bpm avg / 185 bpm max
Walked .22 mi - 17:42 /mi - 141 bpm avg / 185 bpm max
Jogged .33 mi - 10:11 /mi - 175 bpm avg / 189 bpm max
Walked .22 mi - 18:28 /mi - 147 bpm avg / 189 bpm max
Jogged .28 mi - 10:34 /mi - 175 bpm avg / 189 bpm max
Walked .27 mi - 17:54 /mi - 153 bpm avg / 188 bpm max
Jogged .27 mi - 10:35 /mi - 178 bpm avg / 190 bpm max
Walked .25 mi - 18:03 /mi - 151 bpm avg / 190 bpm max

Jogged 1.54 mi total
Walked 1.47 mi total

I have been such a slack-ass.

I took last week off to let my knee get better. It feels much better and the swelling has gone way down. Although, there are times when it still bothers me a little.

I have gone through my previous posts and added my pace and average/maximum heart rate for each lap. I also added my walking totals.

Walked .30 mi - 18:06 /mi - 103 bpm avg / 110 bpm max
Jogged .32 mi - 10:19 /mi - 160 bpm avg / 175 bpm max
Walked .21 mi - 18:56 /mi - 131 bpm avg / 174 bpm max
Jogged .36 mi - 10:06 /mi - 169 bpm avg / 185 bpm max
Walked .24 mi - 17:58 /mi - 139 bpm avg / 184 bpm max
Jogged .41 mi - 10:21 /mi - 175 bpm avg / 188 bpm max
Walked .23 mi - 17:29 /mi - 146 bpm avg / 187 bpm max
Jogged .29 mi - 10:34 /mi - 175 bpm avg / 188 bpm max
Walked .24 mi - 18:05 /mi - 147 bpm avg / 187 bpm max
Jogged .30 mi - 10:24 /mi - 177 bpm avg / 190 bpm max
Walked .39 mi - 18:00 /mi - 148 bpm avg / 189 bpm max

Jogged 1.68 mi total
Walked 1.61 mi total

Walked .30 mi - 17:60 /mi - 103 bpm avg / 113 bpm max
Jogged .30 mi - 9:55 /mi - 159 bpm avg / 176 bpm max
Walked .25 mi - 17:33 /mi - 133 bpm avg / 176 bpm max
Jogged .39 mi - 10:10 /mi - 169 bpm avg / 183 bpm max
Walked .28 mi - 17:00 /mi - 138 bpm avg / 182 bpm max
Jogged .32 mi - 10:33 /mi - 172 bpm avg / 185 bpm max
Walked .28 mi - 18:05 /mi - 143 bpm avg / 184 bpm max
Jogged .30 mi - 10:26 /mi - 174 bpm avg / 188 bpm max
Walked .33 mi - 18:07 /mi - 144 bpm avg / 188 bpm max
Jogged .29 mi - 10:29 /mi - 174 bpm avg / 187 bpm max
Walked .57 mi - 18:09 /mi - 143 bpm avg / 187 bpm max

Jogged 1.60 mi total
Walked 2.01 mi total

Walked .29 mi - 18:56 /mi - 96 bpm avg / 101 bpm max
Jogged .36 mi - 10:34 /mi - 155 bpm avg / 174 bpm max
Walked .29 mi - 17:44 /mi - 125 bpm avg / 174 bpm max
Jogged .34 mi - 10:08 /mi - 168 bpm avg / 183 bpm max
Walked .23 mi - 17:35 /mi - 138 bpm avg / 183 bpm max
Jogged .36 mi - 10:15 /mi - 176 bpm avg / 190 bpm max
Walked .32 mi - 17:28 /mi - 142 bpm avg / 190 bpm max
Jogged .31 mi - 10:24 /mi - 176 bpm avg / 190 bpm max
Walked .55 mi - 17:57 /mi - 143 bpm avg / 190 bpm max

Jogged 1.37 mi total
Walked 1.68 mi total

Walked .29 mi - 18:05 /mi - 99 bpm avg / 107 bpm max
Jogged .29 mi - 10:07 /mi - 155 bpm avg / 174 bpm max
Walked .28 mi - 17:26 /mi - 128 bpm avg / 173 bpm max
Jogged .32 mi - 10:08 /mi - 166 bpm avg / 184 bpm max
Walked .28 mi - 17:42 /mi - 136 bpm avg / 184 bpm max
Jogged .29 mi - 10:12 /mi - 171 bpm avg / 188 bpm max
Walked .29 mi - 16:49 /mi - 142 bpm avg / 187 bpm max
Jogged .29 mi - 10:07 /mi - 176 bpm avg / 190 bpm max
Walked .26 mi - 17:41 /mi - 145 bpm avg / 188 bpm max
Jogged .19 mi - 10:20 /mi - 171 bpm avg / 188 bpm max
Walked .54 mi - 17:05 /mi - 146 bpm avg / 187 bpm max

Jogged 1.38 mi total
Walked 1.94 mi total

I took a little break because the last time I walked, my right knee was killing me. The outside of my knee was swollen and it really hurt when walked down the stairs. That was last Saturday and I even went to the doctor Monday. He put my knee through all these moves and said it didn't appear to be anything serious - maybe tendonitis. I told me to change direction around the track from time-to-time - apparently, walking in a counter-clockwise direction puts more strain on your right knee - and maybe tree a knee brace.

Walked .29 mi - 18:00 /mi - 103 bpm avg / 114 bpm max
Jogged .58 mi - 10:23 /mi - 167 bpm avg / 184 bpm max
Walked .28 mi - 17:29 /mi - 141 bpm avg / 184 bpm max
Jogged .29 mi - 10:26 /mi - 173 bpm avg / 189 bpm max
Walked .29 mi - 17:29 /mi - 146 bpm avg / 188 bpm max
Jogged .29 mi - 10:35 /mi - 176 bpm avg / 190 bpm max
Walked .34 mi - 17:25 /mi - 151 bpm avg / 190 bpm max
Jogged .20 mi - 10:13 /mi - 175 bpm avg / 190 bpm max
Walked .66 mi - 17:49 /mi - 149 bpm avg / 190 bpm max

Jogged 1.36 mi total
Walked 1.87 mi total

Jogged .30 mi - 10:12 /mi - 161 bpm avg / 177 bpm max
Walked .27 mi - 17:51 /mi - 134 bpm avg / 177 bpm max
Jogged .32 mi - 10:26 /mi - 173 bpm avg / 188 bpm max
Walked .29 mi - 17:30 /mi - 144 bpm avg / 187 bpm max
Jogged .28 mi - 10:30 /mi - 176 bpm avg / 189 bpm max
Walked .33 mi - 17:46 /mi - 148 bpm avg / 188 bpm max
Jogged .28 mi - 10:44 /mi - 178 bpm avg / 190 bpm max
Walked .94 mi - 19:24 /mi - 144 bpm avg / 189 bpm max

Jogged 1.19 mi total
Walked 1.83 mi total