Lesson Learned

Being flexible is key, however, not at the price of getting your training schedule screwed up enough it impacts your performance. Went up to the Berkshires Thursday afternoon and spent the night - visited my grandparents, my dad and my brother (who was visiting from Florida with my new nephew- 6 mos old). Had a great visit, my back is killing me from holding an infant, but it was worth it.

So here is the deal w/my schedule. Left work early on Thursday, but did not have enough time to do my bike interval (1,2,3,4,5,4,3,2,1 miles, rest same time), so I opted to do my run yesterday:

WOD: 4x400, 2x800, 1x1600, 2x800, 4x400 - rest in between each distance same time as effort. I rested only 1 min in between the 400s, and 2 min in between the 800. I ran at 98 cadence and switched to my running flats for the back end 2x800 and 4x400. Times were:
Lap Time Lap Time HR Max Avg Min Dist min/mile min/mile
1. 0:02:13.0 0:02:13.0 151 151 138 100 0.259 8:14
2. 0:05:21.5 0:02:05.6 147 152 141 101 0.258 8:07
3. 0:08:29.2 0:01:59.5 157 157 140 101 0.248 8:00
4. 0:11:44.4 0:02:02.9 155 156 144 112 0.251 8:10
5. 0:16:48.5 0:04:09.5 159 159 151 114 0.514 8:05
6. 0:23:03.6 0:04:04.8 157 157 148 108 0.500 8:09
7. 0:33:21.1 0:08:25.3 157 161 155 117 1.003 8:23
8. 0:44:05.4 0:04:09.6 154 156 148 109 0.510 7:51
9. 0:50:31.3 0:04:11.9 154 155 147 109 0.508 8:15
10. 0:55:03.4 0:02:08.4 150 152 144 113 0.254 8:25
11. 0:58:22.8 0:02:07.7 150 154 142 108 0.248 8:33
12. 1:01:57.4 0:02:09.9 148 151 143 119 0.257 7:56
13. 1:04:51.4 0:01:51.8 159 159 146 115 0.241 7:00