Saturday February 7th
I started on the stairs, but got quite a strong pain in my right calf/achilles area, so I will try to cut down on my stairs for a while. After that I did 12*100 at extensive tempo pace, and then a 20 minute stretch.
Sunday February 8th
Warmup: Core Reps, drills, stretching, drills, buildups.
1*30: 3.71 (4.41 FAT approx)
2*80: 9.22, 9.33 (9.92, 10.03 FAT approx)
1*150: 17.82 (18.52 FAT approx)
Comments: To start, I began to get a cold on Saturday afternoon, and by the time I got to this workout, I was really drained. My achilles calf region was also still sore, so this may have been an issue. I think I stopped the watch a bit late on the 150, so the actual time was likely 17.75. I think I am capable of something in the 17.5 range if I was completely fresh and healthy. I was satisfied with the 9.22 over 80 I think it indicates a capacity to run somewhere between 12.05-12.10 fresh over 100 (FAT).