Running Week 3A

Treadmill, 2% incline.  Alternated 1/4 mile laps between running and walking again although this time I ran 2 to 3 laps in a row and then walked.  Christine was, again, doing a 50 minute "easy" run next to me and I kept pretty close to her on the distance up to the 3 miles.  Quarter mile laps went like this -

1. 4.5 mph
2. 7.0
3. 4.5
4. 7.5
5. 8.0
6. 7.5
7. 4.5
8. 8.0
9. 8.0
10. 4.5
11. 8.0 with a 9.0 sprint
12. 8.0 with a 9.0 sprint
13. 4.0 cool down.

Total of 3 and 1/4 miles in 33 minutes.
Calories 473, 35% from fat
Max heart rate 176 or 95%
Average heart rate 144 or 78%

I'm still amazed sometimes at how long I can keep my heart rate so high and feel just fine.  No knee problems but shins still a little sore from Monday's run.