Run/Walk ~7+ miles
"Time Trial" on a track + 5K run
5min walk(~1 lap); 1 min run(~1/2 lap); 1min walk(~1/4 lap);
jog ez 800m(2 laps)
4-5 acceleration gliders (1 lap); 3min walk(1/2 lap)
Run 1 mile fast - 7:48 - Max HR 161, Ave 149
(laps -1:54, 2:00, 2:00, 154)
4 min walk; 4-5 acceleration gliders;
jog ez 800m
1 min walk; 1 min run; 5 min walk
drive home
run 5K - Splitrail/Willowspring loop (mostly road, minimal grass) -
30:15 - Max HR 149, Ave 137
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