Week of Feb 10th

Mon - Treadmill run evening.  4.8 miles, interval program. had lights off, TV on on the Olympics and music.  Set the mill for 54 minutes and 7.6 mph.  the peak intervals were 1:45 at 8 % at 7:53 pace.  the rests were pretty long.  Not sure if I like that program or not. 

Tues - nothing...worked too long.
(planned spin. MS: 15' (4') @ 95-100%/Zone4/Hard, 20' (4') @ 95-100%/Zone4/Hard, 15' (4') @ 95-100%/Zone4/Hard.)

Wed -  F4 Spin - MS 5x5'(3'), at 155W, 165W, 185, 205W, 235W (this was on a spin bike at Rally, so those numbers are optimistic.  But the effects were legit)

Thur - 45 min. 5 miles. At lunch from the office.  Warm day, ran in shorts.  lots of walk breaks.
alternative (MS: 3 x 1 mile (5') @ 5k Test pace (7:20/mi) with full recoveries between each)

Fri - nothin'

Sat - Stubbed my toe...dumb ass.  bruised.  Inside Bike 1:15. Main Set: 3x30 min at 135W steady.


Sun -  stupid knee.  left knee, above and behind knee cap.  sharp pulling twinge/pain.  Made it two miles and never loosened up!.  Had to stop and massage every 5 minutes to get home.  walked most of it.  Very frustrating as other wise I am feeling pretty good.