OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
12x400m @ 6:11 (=92 sec.) w/3 min. active recoveries
1.5 mi. cool down @ recovery pace

ACHIEVED
1.94 mi. WU
87/87/88/89/86/91/89/91/89/87/89/82
1.77 mi. CD

total distance = 9.99 mi.
total time = 1:27:11

5:18 AM 34° 96% 0 mph

Felt okay out on the track this morning. It was a cool morning. I felt really good ... when this one was over! Maybe that's what they're talking about when they refer to endorphins. I started out strong and faded a bit in the middle. I walked - instead of jogging - after the sixth rep. This helped me get my breathing back under control and my heart rate down a bit. I was happy to be able to finish the workout strong and have a sense a accomplishment that comes with nailing a tough workout.

PRE RUN
weight=169
water & brownie

POST RUN
SlimFast, multivitamin & oatmeal w/brown sugar & 1% milk