4x4

Still dragging today, woke up before the alarm but didn't get out of bed until 5:30am as usual wasn't sleeping either just there with achy tired body. Since I am back to running and following a free Garmin Connect Intermediate Marathon training program, I had a nice interval run on the schedule today.

10 mins warmup @ 5.0-5.4mph
4x4mins @ threshold (wasn't quite sure what that was started at 6.6mph but drop to marathon pace) 6.6, 6.4, 6.4, 6.4/90secs recovery @4.0-5.0mph
10mins colddown

Well forgot to turn the GPS off on the Garmin so pace was all crewed up since there is hardly anu GPX in  the basement, although it always pick it up initially then loose it. So going with the treadmill data, it is aways pretty close about 4.12 miles in 42 mins.

After kid got on the bus, did Cyclo-core Power, this was another pack a punch workout in 11:20, use an 8# dumbbell.