.25 mile warm up. then .25 at 5.5 and 6.1mph then .5 at 6.6mph (9:05 mile pace) in 10:48 158cals. Then I did interval training - .25 run then 20 squats for 1.0 miles.
.25 @ 7.1mph (8:27); 20 squats
.25 @ 7.5mph (8:00); 20 squats
.25 @ 7.8mph (7:41); 20 squats
.25 @ 8.0mph (7:30); 20 squats and lots of sweating and huffing and puffing and water
Total 2.0 miles in 19:02.
It felt challenging but good to force myself to go fast. The fact it was intervals of only .25 had me pushing thru as I pushed the pace. And it was a mental and physical accomplishment to see myself going at 8.0mph.
After that I cooled down and jogged .3 @ 5.4mph then walked .2 @ 4.3mph. Didn't feel cooled down yet so walked another .5 @ 4.0mph. Total 3.0 miles in 32:40 475cals. Then I did 100 crunches.
Most motivating song heard during the workout: M-Clan "Vuelve"
New Miles: 3.0
Total Miles: 71.5
Miles Remaining: 1428.5
Weight: 146.6
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