Tuesday = Hard

So when Tuesday rolls around and I have rested Monday evening and Tuesday morning.
I do a hard workout that is 45 minutes plus and this nights effort was a good solid one (two).
Just ask the running partner, she is faster on 4 legs than I will ever be on two legs.

5 min walk and stretch
5 minute warm-up
1 minute run alternating with a
2 minute walk
times 8
5 minute cool down walk...tada

Thursday (PM) and Friday (AM)

Well Thursday was H for Hard , Hot and Hintense. Did forty minutes with podcast podrunner,
5 wup, 5 min 160 1 min 180 2 min 160 1min 180 2 min 160 1.5 min 180 2min 160 alternating, until forty minutes had elapsed with the last 5 minutes a cool down.

Friday morning the best way to feel out the solid workout the night before was a 50 minute out and back walk to work. Walked past work and back to it in 50 minutes. Solid pulse. Solid effort Legs knees, ankles, feet and lower back all felt good! Very solid Medium workout,

Hard then Light

So yesterday was a hard work out, hard to do and harder to convince the running partner to finish it. Poor dog. Really dog tired at the end. 15 minute walk run warm-up and the 26 minutes of 1 run 2 walk. Finishing off with a two minute walk.....

No sympathy. She actually has the 2 minutes rests down really well and is ready to go for the next 1 minute burst. One of my better efforts 40 plus minutes pulse was a little inconsistent, but maybe just maybe, I was not able to keep my finger on the spot, in the zone and only slight muscle soreness this am. Did a light workout, went well and through out the day it felt very good then a little sore, then very good then some soreness, over all I actually felt some spring in my stride.

Tonight I took a rest as it was a very solid work-out.
Recovery tonight for a good one tomorrow AM and a hard tomorrow evening.