Cool down, 19 spm

#4.5 of 4, for pride
32 sr

#4 of 4 , 90 sec after vomit...did not finish, vomit # 2

#3 of 4, 90 sec rest after #2.. Followed by vomit

31 sr, 1 min rest after # 1

29 sr, # 1 of 4

Warm-up, 19 spm, 3 x power 10's increasing rate

18 sr, no hr monitor

2nd of 2 following run, 20 sr, 151 av hr

First of 2, following 4.75 mile run, 19 sr, 146 av hr

Warm-up @ 17 spm before run, 124 hr

Cool down

Moved fan to 2, mixed in a couple of min of 28, 30

Moved fan up to 4, 21 sr av, mixed in 1 min of 24, 26, 28, 30

20 av sr, mixed in 1 min of 22, 24,26, & 28 spm

Warm-up

Warm-up before 3.75 Mike run

Flew, died...crawled...
21 sr, 153 hr

Just not feeling it....

23 sr, no hr