Yesterday Dec 15th....
Ran indoors, and was supposed to do a weight workout, but with the impending storm that was supposed to come in I cut my workout short. (Needed to get to the grocery store and stock up on things, just in case we got snowed in.)
Indoor track
Walked/jog for a warm up .6 miles
Tread mill
3 min 4 mph
2 min 4.5 mph
1 min 5 mph
Repeated this cycle until 5 times, until 30 minute elasped
Total distance 2.86 miles or 4.6 km
Then a cool down, on the indoor track.
No weights although weight day...like I said had to get to the grocery store....
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