Tuesday - Day off. A very old friend came to visit. What joy to sit and catch up with someone who knows you so well. Someone who understand the history. We stayed up way too late, sometimes talking constantly, sometimes not saying a word. Friends like that are a gift. I have missed her.
Wednesday - My friend and I walked for 2 hours along the beach. Absolute heaven. After she left, I went to the gym and did my speedwork. I forgot my music and pushed through anyway!Good for me.
Distance: 5 miles
Speed: 9x - 1/4 mile intervals, 1/4 mile recovery
First interval at 8.0 mph (7:30)
.2 increments each 1/4 mile
Last interval at 9.8 mph (6:07)
Lift: Shoulders and Abs
3 sets 10-12 flys
3 sets 10 -12 upright rows
3 sets 10 -12 lateral raises
3 sets 10-12 shoulder presses
Functional Ab work
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