December  15,  Sunday

Strong work day after 2 recovery days.  Chill 45*, windy afternoon on the cinder track. After a 13:50 warm-up mile, I ran 4 miles in 43:38 with 28 SS of 1 minute with a 30 second walk.  57:28 is fastest 5 miles in recent memory.  Pretty used up at end and HR was 150BPM.  Chocolate milk, chilli and veggie salad to regenerate  and build mitochondria!!!

Good stats with weight at 149lb after run and Diet at 10.