Tremondous Wedndesday

September 1 2004
7:30pm at MAA gym
duration 2 hours
what I ate before: apple
How I felt. stress fracture worrying me.

First hour: drills (technique: changing support, etc...) 2 sets of 12
weights, leg curls and split squats 2 sets of 12
Ab work: 2 sets of 12 of bicycle, swiss ball crunch and ab in hale exercise

second hour on treadmill (56min)
first 15min 9.6km with two 30 sec acc to 10.6 and 11.6km
immediately after warm 13min at 12.4km
followed by 5 min at 9.6km
followed by 13 min at 12.2km
followed by 5 min at 9.6
followed by cooldown function on tread lasting 5 min

How I felt: during initial warm: overly concerned as i had not ran on tread in a long time. The feeling wasn't natural and my heart rate jumped up to 140 fast

My shin was not posing any problems at that point, I ran lower to the ground

During the first interval. I was sweating very hard, breathing was good fatigue started to set in at the 9 min mark. Finished strong.

During the first break. breathing was good and energy levels returned.

During the second interval. I was glad to have dropped the speed to 12.2km 5:54/km instead of 5;49/km. Good solid effort.

In the end I was tired but not exhausted. I was satisfied to have completed.

It's been a while since such a workout. Not bad for an old guy whose been spending the last 3 months focusing on long and running at a slower pace.