October 28th ,  Friday  2:00p.m

Energized by recent articles provided to me by my good friend, Rich Refi,  I was up early this morning with High Spirits.   I pounded out 75 minutes of good work  in a number of categories.  I ran 20 minutes on the treadmill, followed by 25 minutes of upper body and core work, followed by 20 minutes on the bike doing 30-20-10 segments and 10 minutes swimming aggressively in the pool. I am satisfied with the progress of my Achilles tendon injury but still moving with deliberate speed.

Stats –

I-Mad =1.5

Weight – 154#

Sleep – 8 hours

a.m.HR- 55BPM

Workout – 75 minutes as above