Still feel like I am recovering from Sunday's race so I did a shorter interval workout than I usually do(6 x 1/4 mile intervals with 1/8 mile recovery) . However, this was my first time on the outdoor track this year. For my warm up, I ran to the track from Starbucks and then calibrated my pod again so I am not certain of the exact total time.

5 mile Interval Run @ 00:50:00

1.75 Mile WU (jogged to track and then re-calibrated foot pod)

Interval 1 @ 01:42.8
146a, 162m, 162e
Recovery @ 01:19.1
136a, 163m, 107e

Interval 2 @ 01:39.8
146a, 166m, 166e
Recovery @ 01:32.7
136a, 166m, 108e

Interval 3 @ 01:41.2
147a, 166m, 166e
Recovery @ 01:07.2
145a, 166m, 114e

Interval 4 @ 01:40.8
148a, 168m, 167e
Recovery @ 01:34.4
139a, 168m, 112e

Interval 5 @ 01:39.3
149a, 168m, 168e
Recovery @ 01:25.1
140a, 169m, 107e

Interval 6 @ 01:36.7
150a, 170m, 170e
Recovery @ 01:33.0
143a, 170m, 105e

Cood Down @ 09:42
141a, 151m, 142e

Managed to squeeze in a weight training session between appointments and trainings. Busy month!

Weight Training

CORE
1x 1 Min Plank with Rotation each side
3 x 1 Min Plank
4x15 crunch on ball (2 front, 1 each side)
Back 3x15 @ on ball
3x15 Leg Up on slanted bench

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Bench Press 1x15, 1x12 @ 60
Chest Flyes 2x15 @ 30 dumbbells

BACK
Seated Row 2x15 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

BICEPS
1x15, 1x12 @ 20 dumbbells

TRICEPS
Assisted Dips 2x15 @ 125 machine