January 4th,  Wednesday

During my run today I decided to give myself a little time trial.  Since the last five or so months have been marked by inconsistent training segments, I have been wondering what is my current level of fitness.  So, when my legs felt good today at the beginning of my run,  I decided I would turn it into a one mile time trial.  I had warmed up and done leg drills indoors and had layered plenty for the Run. After a mile jog, I ran six stright-aways as I gradually delayered.  I set out with a goal of breaking 10:00 for the mile.  Early on my watch was reading closer to 8:00, which kind of shocked me.  I don’t believe I have  run anything close to that in months.  So I settled down and  held a  steady pace  for the next  minutes.  It was quite windy throughout.   I would judge my perceived effort to be 75 /80%.   The final time for the mile was 9:08!   I was pleasantly surprised.  The total workout covered  4.33 miles and took 1 hour.  The forecasts suggest that this will be the last of the very nice winter training days for a while as temperatures will be dropping into the twenties for the foreseeable future.  I am glad to have gotten this indicator today.

Stats –

I-Mad =1

Sleep = 8 hours

a.m.HR = 55BPM

Weight  = #154

WORKOUT = 4.33 miles  in 1 hour with 1 MILE trial @  9:08