Week 4 – day 7 – Tuesday
On the cinders today I ran 90 second intervals with 90 second recovery. I completed 9 cycles. My legs were a little bit sore and heavy from yesterday’s hills. So, I did a extended warm up. The intervals became more fluid as time went on and more demanding as well.

Week 5 —Day 1 — Wednesday
Today was for recovery only. The previous 2 days had been pretty demanding. So, I decided a day off was appropriate.

VO2Max Remains at 38. Interestingly, as I looked back over the history of my training, I realized that my VO2Max at the time I ran world championships in Florida was at the lowest level of the year, 34.!! Those 6 weeks of minimal training that I did as a result of a pulled quadricept muscle had a considerable impact on my conditioning level.

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