Marlin

AM   1 hour--6.60 miles @ 0.05% incline--30 sec. below goal MP and at a 138 HR  I was a nice and easy aerobic training run as i am starting to work more with HR  zones 

PM    Hit the gym this afternoon for weight training and core workouts and stretching, felt so good to get the in this evenning. 

AM   Speed workout 6x600 intervals with 200 cooldown.  1:15 min -- 8.83 miles, did a 10  min warmup--8:00 @ 144 HR -- 7:13 @ 154 HR -- 7:13 @ 154 HR -- 7:13 @ 155 HR -- 7:13 @ 156 HR -- 6:53 @ 159 HR  and the rest of the miles just below MP at 141-142 HR 

PM 

Easy run this morning, no incline, and HR at 129 and had enough time to get in 300 setups in this morning.  It was a cool run this morning because i was able to run with my wifeand talk to her as we were both doing an easy run.

10.05 miles in 1:30, 45 min at an easy 9:13 pace (136), 40 min at MP 8:41 (142), with a 0.05% incline for the whole run. I am thinking of changing my MP to 8:35 or 8:30 pace as my HR indicates that i am able to just alittle, looking for a 145 or 146  HR.  300 setups also

Easy 6.65 miles in 1 hour with a 0.05% incline and HR of 134. Long run Sat. want to run it out side but the weather is not looking like it will be that nice.  We will see

20.0 mile tm run, ok it was not as bad as as it sounds it was actually not to bad of run,  the first 10 miles i had a 0.05% incline (134-135) the next 8.5 miles i was going up and down with the incline (135) and the last 1.5 miles was at MP.  My wife should up around mile 10.5 and we kept each other company as she ran 15 miles this morning--good job honey!