rowing machine10:00 [3] 2.33 km (4:18 / km) slept:8.0 weight:145lbs
30abs,25lifts,45heeldrops,2m.1legstand,
12 PM
paved running warm up/down 16:56 1.46 mi (11:36 / mi) +15m11:14 / mi ahr:115 max:152 shoes: Asics 1000-5
To Dedham HS track..forgot it was vacation week, so lots of boys playing football on the infield (which apparently you do without shoes).
Kept the 400's under 100 seconds (geesh, I was twice as fast 50 years ago, what happened) and was hoping for a 200 around 45, but that didn't happen. But again, trying to not strain, a ways to go yet.
track running intervals 39:41 3.54 mi (11:13 / mi) +17m11:03 / mi ahr:126 max:156 shoes: Asics 1000-5
4x(200,200,400) w/equivalent rests.
paved running warm up/down 17:14 1.44 mi (11:58 / mi) +13m11:39 / mi ahr:118 max:125 shoes: Asics 1000-5
3 PM
paved running56:21 4.05 mi (13:55 / mi) +277m11:28 / mi ahr:107 max:124 shoes: Altra Instinct 1.5