I'm such a terd....

Perfect cap to such a day. Okay, let me try to spin this:

Dubya and I arrived at the gym a bit late for FT workout and max interval cardio. Well, I forgot my workout book at work and didn't have my routine. We did cardio instead.

Given the abundance of extra time - I did my max intervals and then tagged on some steady state running. I'll log these two as two different runs, because they really are.

====================================
-------- MAX INTERVALS --------
Cardio 35 Mins (3.63 Miles in 30:00)
====================================
1) 3:20 @ 6.0 mph, 1:40 @ 9.0 mph
2) 3:20 @ 6.1 mph, 1:40 @ 9.1 mph
3) 3:20 @ 6.2 mph, 1:40 @ 9.2 mph
4) 3:20 @ 6.3 mph, 1:40 @ 9.3 mph
5) 3:20 @ 6.4 mph, 1:40 @ 9.4 mph
6) 3:20 @ 6.4 mph, 1:40 @ 9.6 mph

====================================
-------- STEADY STATE RUN --------
Cardio 30 Mins (3.19 Miles in 30:00)
====================================
-) 5:00 @ 3.5 mph {cooldown}
1) 20:00 @ 7.5 mph
-) 5:00 @ 3.5 mph {cooldown}

Interesting run notes:

- I can't believe I only got .01 more miles in my max intervals. I must have really cheated on the time last time I did this because I felt pretty winded and I up-ed everything by .1 mph.

- Steady state run was cool. TOTAL mind over body. Repeated 3 times, "Okay - 5 more minutes". I can maintain a 7.0 mph clip pretty easily, but 7.5 challenged me a great deal more than I suspected. It's cool because it is the 8 minute mile speed. :)

- PRs -

3k in 25 mins EXACTLY
3mi in 26 mins EXACTLY
3.63 mi in 30:00

Now I gotta figure out how to make up my lifting schedule. I have chest tomorrow. I'm thinking throwing todays in on Friday (my off cardio day) as Saturday is legs and it shouldn't affect my muscle recooperation that much.

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