April 13, Tuesday

60* and cloudless sky!  Covered 5 miles in 1:01  with 8 x 600m intervals along the way. Today’s goal was to get as many  plus/3/minute intervals with elevated heart rate as possible before threatening breakdown.   I manage to do eight progressively, beginning at 4:45 and progressing to 3:50  on #7 before relaxing to 3:07 in #8.  Recovery was walking approximately half of interval time.    Mission accomplished.  It felt like really good work.

STATS-

Weight = #142.5 after run

Sleep = 10 hours

Diet = 9   Beer and ice cream = -1

Legs and feet = 9  Achey rt. ankle

Friday- 80 minutes slow at Turkey Swamp Park

Saturday – 3 miles on Cinders with eight x 100m fast. :21-:23

Sunday  – 3 miles on Freehold Township High School track in 38 minutes under cold & rainy conditions.

Monday – REST