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January 12, 2011 (Afternoon)

Exercise Type: Run

Weather: indoor

WU indoor track, "Medium"
5*(3:00hard, 3:00recovery)
CD indoor track, abs, 25pushups, hips*10, stretch

forewent the morning run because my heartrate this morning was still ~55 when normal is ~40-45. planned on doing 5*1000. Even though I always ran for 3 minutes, crossed the 1000m mark at 2:58-2:59 for intervals 1 & 3, 2nd and 4 would have been like 3:02-3:03 so those were slightly slower. blew the last one out, 1000 in 2:51ish and made it 1050 meters. gotta keep crushing workouts even when I'm flying solo.

"Don’t ever let somebody tell you you can’t do something... You got a dream, you gotta protect it. If people can’t do something themselves, they wanna tell you you can’t do it. You want something, go get it. Period."

ahhhh evening heartrate is 70+.

Distance Duration Pace Interval Type Shoes
11.11 Miles 1:16:30
4.0 Miles 27:30 6:52 / Mile Warmup 3Summon 2
5.0 Kilometers 15:00 4:49 / Mile Interval 3Summon 2
1.0 Miles 12:00 12:00 / Mile Recovery 3Summon 2
3.0 Miles 22:00 7:20 / Mile Cooldown 3Summon 2