3.5 miles this morning before heading to work, running late yet again since I had an 8am meeting so moved weight work to after work. Dynamic Flexibility 1 mile @ recovery pace (5.4mph) 5x90secs @ 1 mile pace (8mph) forgot to set the incline to 6% 1 mile @ recovery pace (5.4mph) After work went over to Pine Hollow to run hills since I skipped it this morning, the goal was to do 5 sets but in a way ended up with 7. The first one I did to figure how what the distance was, so as to be able to get a consistent result, the second one forgot to start the timer so decided to just plug the info into the garmin so I wouldn't have to worry about it but still messed up the end of the first and the start of the second. Into the garmin, under interval training plug in 5x0.24miles with 1 min recovery, I was able to run up and down although slow without walking, so now the goal is to do this faster, I also like the fact that my heart rate stayed mainly in zone 3. On the map all the running took place on the "C" shaped section but when I was done ran straight through to back to the parking lot without stopping. Got back home and did CLX Push 2 skipping the warmup and Barry's Bootcamp Mission Specialist Lower Body Advanced, stretch on my own. Performance Distance: 1.50 miles Time: 0:20:34 Speed: 4.4 mph Pace: 13' 43 /mi Heart Rate: 153 bpm (Avg) Calories: 203 173 bpm (Peak) Map Elevation (ft) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.00 mi Zone 4 163 - 184 0h 07m 33% 0.50 mi Zone 3 143 - 163 0h 13m 62% 0.95 mi Zone 2 122 - 143 0h 05m 26% 0.33 mi Zone 1 102 - 122 0h 01m 5% 0.05 mi (none) out of range 0h 00m 0% 0.00 mi

Posted from bimlog.com Hours:Minutes:Seconds Time miles Distance feet Elevation Gain feet Elevation Loss minutes per mile Avg Speed minutes per mile Max Speed beats per minute Avg HR beats per minute Max HR calories Calories 00:20:33 1.50 371 331 13:40 07:59 155 173 203 00:02:42 0.24 41 58 11:16 08:03 149 171 24 00:01:00 0.07 28 9 15:17 09:42 151 163 8 00:03:11 0.24 57 58 13:20 07:59 157 169 37 00:01:00 0.05 0 25 20:08 11:19 144 157 7 00:02:44 0.24 46 36 11:23 08:15 156 169 25 00:01:00 0.04 0 13 24:02 08:51 147 161 7 00:02:49 0.24 60 39 11:45 09:50 157 167 28 00:01:00 0.04 0 9 26:26 10:42 150 161 8 00:03:12 0.24 88 43 13:23 09:27 157 173 27 00:01:00 0.09 0 39 10:46 09:01 166 172 11 00:00:53 0.02 50 0 50:57 26:16 158 171 21