Monday, 12/21/09--back at Penn Oaks. .5 warm up. tried to simulate hills. Used the 7:30-8:00 per mile settings. Increased incline to 10.0 every 4 minutes for a minute. Did this for 2.2 miles. Cooled down .5. 3.2 miles
Sunday, 12/20/09--still snowed in. Went to Penn Oaks. Made the most of the treadmill. Warmed up 1 mile. Did 800,800,400,800,800. 800s were in 2:30-range (used the 4:57 pace setting.) 400 was in 1:15. Lifted in-between each for 5-7 minute rest period. Cooled down 1.0. 4.25 miles
Saturday, 12/19/09--snowed in. 15 inches. a little yoga and dumbbell action.
Friday, 12/18/09--took off.
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