AM

4 miles base pace today using Cardio Coach volume 3

~ 8 mins warm up and steady 4mph - 5.5mph (recovery - base)

~ 6 mins Challenge 1: 6x30s sprints (7.o-10k pace); 30 secs recovery (6.0mph-base pace) this was really a challenge since normally I would have dropped down to 5mph for recovery but felt fine at the top of my base pace.

~10 mins Challenge 2: Brief rest then 2x3mins hill with 1 min rest
1st 3% incline @ 6mph
2nd 4% incline @ 6.1 mph

~ 3 mins steady state 5mph - 6mph (base pace)

~3 mins 4x10sec sprints(8mph-.1 above 1 mile pace easier for quick change) with 30s rest (6mph)

~10 mins steady state (6.0mph 10k pace - 6.6mph HM pace)

4 mins 39:53 ave 9:52 pace

PM

20 mins on the stepper using IClimb 4

42 mins of Tom Holland Total Body workout

Quick trip to Columbus today, after dropping my husband off at the airport since he was on his way to China, my son was testing for a college scholarship. We got back around 8pm, stopped over the Lodi Outlet Reebok store where I picked up 2 running top, well they were BOGO so how can I pass that up.
After dinner and an episode of Gray's Anatomy, got on the treadmill for my 4 miles run, use Cardio Coach 3 with Sean O'Malley, this are great to beat boredom, I kept the workout within my base pace range of 5.5 - 6.1, levels 1& 2 = 5.5 and levels 3&4 = 6.0 Average pace 5.72mph.

Hope you all had a great Valentine Day.