Thur: 10/8/15, int run

530am: 

Streams in the Desert 

Homiletics/BSF (Rev 2:8-11)

Journal 

Then: 

Cold shower 

Joint mobility (long)

Band work 

Foundation drills 

In the PM: 

2 laps in Excel 

Dynamic stretch 

Then: 

5 x 2 laps (.46 miles)

- 2:41, 2:40, 2:43, 2:44, 2:43

- 1 min rest 

Then: cool down

10 min run @ easy pace 

Relax into stretch 

Notes: 

Sleep: 6.5 hours 

Weight: 199#

Notes: good pacing today, all intervals done in sub 6mpm pace. Legs and lungs felt strong. Kb work and legs recovery tmrw.