Mar 5-7

5th - Nice late afternoon early evening run on Sisemore road. This is a cinder road that is not traveled much. Temps were in the mid 40's with not too much wind

workout: 12 mile fulcrum on Sisemore. First 6 miles relaxed at 140+- bpm. When you turn around let the hill naturally bring HR up to 150-155, last 2 miles at 160. Should be a good hard run by the end.

4 mi - 30:15 avg HR 135
8 mi - 60:00 avg HR 144
9 mi - 1:07:40 avg HR 156 (this was the hill)
10 mi - 1:15:10 avg HR 149
11 mi - 1:21:49 avg HR 158
12 mi - 1:28:20 avg HR 162

What a great run and it didn't even hurt too much!!!!!!!! :)

6th - Easy 4 mi

7th - FZWRS #3. You picked the course so You better make it count. This needs to be sub 6 min. pace.
(2 mi warm up and 2 mi cool down))
I did pick the course but it was not an easy one and it was very windy. Everyone ran slow including myself.
3 miles in 19:25 avg HR 163 peak 176