Recovered from my jammed toe! (12M / 3 runs)

Sunday, January 17th
Total rest day! First total rest day in 2016!

Monday, January 18th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 45" hard/ 4'15" easy after 15'. Avg HR 143. Legs were sore and tired today. Felt like I was working really heard, but my HR wasn't going up.
Walk thru drills, leg circuit, pedestal routine with leg lifts.
PM: 60' walk (a little over 3M).

Tuesday, January 19th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M run. Avg HR 166 (higher than it should be). Splits were 8:38, 8:33, 8:29, 8:19.
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.

Wednesday, January 20th
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run with 8 x 30" at 6:27 pace, 1'30" at 8:27 pace after 15'. Avg HR 173 (too high). Splits were 8:41, 8:14, 7:36, 7:41. Fartlek started around 1.75M and finished around 3.75M.
Walk thru drills, 2 x 40" pedestal routine.

Thursday, January 21st
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 90" hard/ 3'30" easy after 15'. Avg HR 142.
Walk thru drills, leg circuit, pedestal routine with leg lifts.

Friday, January 22nd
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run. Splits were 8:39, 8:32, 8:27, 8:19. Avg HR 160 (much better).
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.

Saturday, January 23rd
PM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 2' hard, 3' easy after 15'.
Walk thru drills, pedestal routine with leg lifts, Myrtl routine.