Week of Feb 3rd

Mon -Treadmill run at lunch.  4 miles, hill workout, level 4 at 9min/mile pace.  Massage in evening.

Tues - rest

Wed -  two F4 spins.  4x1'/1' ~150W/Z1, 4x1'/1' 160W/z1, 1x6 min Zone 4. 3x 30"/30" `180W


Thur - Run 5.5miles on the treadmill.  left knee hurt at beginning and end.  11x400 at 7:28 pace.

Fri - off

Sat -F4 run on the ice. 4.5 miles (also very chilly form clinic for IM folks)

Sun - spin inside.  5x5'(3') around 185W for the ON. Then 8' at 145W.