Quick Mile

Ryan's recommendation: 1 quick mile with body squats

.25 mile warm-up

.25 @ 7.0mph (2:08 lap pace) then 25 body squats
.25 @ 7.2mph (2:04 lap pace) then 25 body squats
.25 @ 7.4mph (2:01 lap pace) then 25 body squats
.25 @ 7.6mph (1:98 lap pace) then 25 body squats

.25 mile cool-down

Total Workout: 1.5 miles

Then 20 exercise ball hip thrusts; lay on ground, feet rested on ball, push hips up and pull knees in and up and put feet flat on ball.

New Miles: 1.5
Total Miles: 108.5
Miles Remaining: 1392.0
Weight: 143.2