my exercise

did the 7 min wokout described in the July 2010 RW.  this had my legs burning a little by the end.  ran 20:47 out and 18:19 back for a total running time of 39:06.  4 days left until Army retirement.  lots to do.

30 minutes on the exercise bike.  9.53miles.  I am really sore after the 7 minutes exercise program yesterday.  Especially the glutei are sore.  guess I really had not worked some of those muscles in awhile.  The article says to use that as a warm-up before each run but I am not doint that routine again until Thursday.  I am going to do some speed work tomorrow.

track workout this morning. still really sore from Monday.

after 8 minute warm up did 8 x 400 with 400 active recovery.

1:48- rest 2:21- 1:51- rest 2:17- 1:50- rest 2:21- 1:54- rest 2:22- 1:52- rest 2:22- 1:52- rest 2:22- 1:52- rest 2:27- 1:41

total running time 46:27. HR 143/169

did the 7 minutes stretch routine before the 4 miles run.  ran easy then did 2 2 minute fartleks on the way back  out in 18:25 back in 16:03/  total running time 34:28.  HR 143/161.

ran different route.  guess for distance.  at 20 minutes did a 10 minute tempo- 5 min rest- 5 min tempo- 4 min rest-4 min tempo- 3 min rest- 3 min tempo- 2 min rest- 2 min tempo- 1 min rest- 1 min tempo.

total time 63:52.  HR 142/163