Technically week 4 of 2016! (21M / 5 runs)

Sunday, January 24th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
5M "long" run. Treadmill day due to cold temps and high winds. Avg HR 169 (high) with most of mile 5 in the upper 170's. Eeek. Splits were 8:38, 8:28, 8:19, 8:11, 8:03. Avg pace was 8:20. Probably need to run outside and slow down some this week.
Walk thru drills, Myrtle.

Monday, January 25th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run in Capella park (mostly flat loop). 33:53 / 8:28 avg pace / 173 avg HR (WOW... Yikes.). 8:41, 8:30, 8:25, 8:14.
4 x uphill strides in the neighborhood.
Walk thru drills, Cannonball Cooldown.

Tuesday, January 26th
Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 45" on, 4:15 off after 15'. Avg HR 147.
2 x plank rotation w/ leg lifts, med ball routine, 2 x leg circuit, Myrtle.

Wednesday, January 27th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M hilly run in Capella Park. 32:26 / 8:06 avg pace/ 169 avg HR. 8:23, 8:10, 8:02, 7:48.
Walk thru drills, 2 x 40" pedestal routine, Myrtle.

Thursday, January 28th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run on the track. 34:19 / 8:35 avg pace / 165 avg HR. 8:45, 8:39, 8:31, 8:23.
Walk thru drills, Myrtle.

Friday, January 29th
Walk thru drills, run thru drills, lunge matrix, leg swings, 2 x plank rotation w/ leg lifts.
45' bike with 2:30 on, 2:30 off after 15'. Avg HR 152.
2 x leg circuit, med ball routine, Myrtle.

Saturday, January 30th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run in the neighborhood (mostly flat loop). 34:03 / 8:31 avg pace / 168 avg HR. 8:45, 8:38, 8:23, 8:18.
4 x uphill strides in the neighborhood.
Walk thru drills, Cannonball routine.