largely modified

Wednesday, 3/14--took day off; too much work to do.

Tuesday, 3/13--transition workout #2 in the Borough. Arrived late. 60 seconds to strethc. Began with half-mile loop around block (had some hills)--2:49; 1 min rest followed by 4 long hills (spent the first hill trying to stretch); 1 min rest, followed by half mile again--2:50.

Monday, 3/12--4.4M in 33:00--Rustin loop 1--17:15; loop 2--15:45.

Sunday, 3/11--did a largely modified version of Russian intervals.
Russian intervals usually consist of 5x (3x300m @ 48 w/jog 100m at 30-sec) Jog 800m between sets. I planned for 5x (2x300m @ 48 w/jog 100m at 60-sec) Jog 900m between sets. My runs were 47,49; 48,48; 48,48; 48,48; 47,47. I was generally pleased, but I wish I had someone to run with me so that I can did lower in the 40s, add more 300s, or cut down the break some.