Intervals

Track at Blair High School

Ran a mile... then did intervals on the track. 1/2 mile repeats... shooting for sub-4 minute times with 2 minute rests.

Time Avg HR
3:26 151
3:29 154
3:28 155
3:29 155
3;36 155
3:32 154
3;36 156
3:42 157

Mile back home. Nice workout.

This week's schedule...

Mon 60 min spin / indoors or out.
Tues Run 6 miles / tempo pace
Wed 1,000 meter row warm-up / kb squat press x 50 for time two 40# kb's / 50 pullups / 75 push-ups
Thurs Run 8 miles / tempo pace
Fri row 10 x 500 / 60 secs rest / goal pace all sub 1:55
Sat off
Sun Run 18 miles