The machine

12/20/19

The stated workout for today was:

1. Warm-up: 1 mile in and outs

2. Flexibility Exercises

3. 1 x 350 Speed fast/rest 15 minutes

4. 4 x 200 Speed 30 seconds/rest=5 minutes

5. Weights

Having become a bit of a fair-weather runner, I opted again for the treadmill. 

I warmed up a mile and stretched a bit.

I then hit the black belt. 

For 350 meters in 54 seconds, I let the machine go at 14.0 speed. I hopped on when the machine reached .04M at 14 seconds. I ran for .21M until the machine reached .25M and 68 seconds.

10 min rest

The 200s were supposed to be in 30 secs, but the machine isn't rigged for such. The best I could do was 31 seconds. For 200 meters in 31 seconds, I let the machine go at 14.0 speed. I hopped on when the machine reached .07M at 21 seconds. I ran for a little over .12M until the machine reached .19M and 52/53 seconds.

I took 2:15 rest between each effort.

No time for weights.

12/19/19-

Weights only