August 3 thru 7 — Wednesday thru Sunday

Cinderfeller.   🙂

As the heat wave persists I have managed some positive work on alternate days.  My current level of fitness and age still require that I take a day of rest after any arduous work.  So;

WEDNESDAY –  88* @  8pm. on cinders —  1 mile warm up; 5 x 400m @  2:05. W 2:00 rest;  800m cool down; 40 minutes total

FRIDAY  – 91* @ Manasquan Reservoir @ 9am — 5 miles in 60:20     — It was an enjoyable run with Coach Rich Refi and the hard working Hillsborough girls.

SUNDAY – 88* @ 8pm on the cinders — 1200m warm up; 3 x 1200m  @ 745, 7:25, 715;  400m dark, cool down

Stats-

Sleep- good.   Diet- 9+.   Weight 145lb.     Resting heart rate consistent at 54bpm

Leg muscles tired but healthy…. Feet healthy…….Right knee still complaining, but not while running.  Wearing a soft knee support when not running.