nov1-3, 2011

nov 1st:
20 min drom and bball warm up
+
4 min @ Z1
4 min @ VO2 max
4 min @ Z1
3:20 @ VO2 Max
3:20 @ Z1
2:40 @ VO2 Max
2:40 @ Z1
2:00 @ VO2 Max
2:00 @ Z1
1:20 @ VO2 Max
1:20 @ Z1
:40 @ VO2 Max
4 min @ Z1
(pace prob 5:30 mile pace - worked on slight lean, foot placement and contolled breathing; pace bit high on # 2 so did CDO for last few sets and went well)
Total working time - 14 min

nov 2nd:
Bike 25 min @ Z1
+
15 min drom and run warm up
+
30 sec-32 sec uphill surges - high knees, drive through glutes with full leg ext
2 min walk down
2 min run easy x 6
+
25 min bike @ Z2-3 back home

nov 3rd:
65 min @ 155-164 bpm

8.5 min/mile is right pace based on the long runs so happy with that!
felt great, love running in the sun!