Fast tempo run, only had a limited time so I locked in the speed and just pounded until I had to stop.

Felt pretty good.

I did this right after lifting weights. I wanted a nice and easy 20 min run. The first .5 mile was nasty the legs were feeling the weight lifting (I'm doing 75 squats a week right now) and it took awhile to loosen up.

Once I loosened up it felt nice and easy and my HR actually dropped as I slowly upped the pace (.1 mph per .25 mile). The last lap I decided to stretch it out hard so I kicked it to 6:40 min mile pace and hammered the last lap. First half of that lap went real well toward the end it was getting tough.

I'm thinking I should do some 0.25 intervals at up around 8.5 mph or so since that 9 mph lap went so well.

All in all a pretty decent run to start the week off.

This workout out was done after an extremely long and horribly crappy day at work. I first did about 5 min on the rowing machine and that kicked my butt before moving to the treadmill.

The run was ok I would have liked to go farther but I was so pissed about work I kept pushing the speed up very high to blow off anger and then backed down to recover.

I went for a slower and easier run trying to target the 70%ish HR region today. My legs were definitely tired after yesterdays workout and run. But more surprisingly my abs were really weak today. I think it was from the overhead presses, these seem to activate a lot of ab work and last week when I did the exercise I did it wrong from the seated position instead of standing.

A short run before I lifted today. Started at 6.1 mph and increased by 0.1 mph per lap. I was breathing pretty hard at the end so I guess that is good.