Miles:
616 total / 0 in 2014
Goal:

currently weightlifting ------- not doing as much running these days, but do have a double with my SIL on the radar: 5K/Half Oct 18/19, 2014

A D Coursey ran: didn't expect much wh...

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  • 3 miles
  • 00:41 time
  • 12:38 pace
  • 532 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great home gym 3.25 mi 00:41 12:38 pace

didn't expect much when i started... treadmill recovery, post race.
warm up - 2 miles at 12:00/mi
2x400 "sprints"
2x400 walking recovery
cool down - quarter mile walking.
upped the incline for comfort; my knee only twinged a bit on the last sprint, so i called it quits and walked it off. its feeling pretty good right now, so i'm super pleased.