Running

Sleep:  10:00p-4:40a, nap from 1-2:30p
Food:  Starving today!  Coffee with cream ~5:30a,  10am zone bar, 11am- small apple, 12p- huge salad with mixed veggies, nuts, chicken, balsamic dressing, and kale chips.  Protein shake ~4p, Farmer salad with ground beef from Homegrown ~7p, arctic zone ice cream at 9:30p


Training at 10a:

Run 5 min @ Z1

+

Run 30 sec @ 90% aer effort

Run 30 sec @ 50% effort x 10

(walk 5 min)

Run 45 sec @ 90% aer effort

Run 30 sec @ 50% effort x 8

(walk 5 min)

Run 60 sec @ 90% aer effort

Run 30 sec @ 50% effort x 6

+

5 min walk cool down

Complete. Ran by the lake this morning- felt great. I was impressed at my ability to judge time based on the way my body feels. My knees and hips ached a little by the end. Great workout!


Technical stuff:


5+6+6= 17 min at 90%
5+4+3=12 min at 50%
5 min warm up run @Z1
34 total minutes running + 15 minutes of walking= 49 minute workout