Sat: 10/31/15, conditioning test

600am: 

Joint mobility

Hot shower 

Then: 

BSF x 2 hours 

Then: 

Cold shower 

Joint mobility 

Then: in Excelsior 

Warm up: 

2 x .23 mile laps @ easy pace 

Dynamic stretch (long)

Then: 

2.07 mile run @ threshold pace 

- 12:20 (9 laps)

- first lap @ 1:13, rest laps all prefect pacing @ 1:23

Then: cool down 

1 x .23 mile lap walk @ easy pace 

Joint mobility 

Relaxed stretch 

Long hot shower 

Notes: 

Weight: 198#

Comments: training paid off. Came out fast first lap in 10 sec under pace and then held the remaining 8 laps at perfect pacing. Now onto next cycle. Glad this is over. Onward.

Had a beer and quite a few brownies at our friends house for Halloween.