Thur: 10/1/15, chi run + intervals

445am: 

Streams 

Homiletics/BSF (rev 1:9-20)

Journal 

Daily plan 

Then: 

Cold shower 

Joint mobility

Band work

Foundation drills 

Pushup/FLR ladder 

In the PM: 

Warm up: 

2 laps in excelsior @ easy pace 

Dynamic stretch

Then: 

4 laps in excelsior @ threshold pace 

- 5:23

- splits: 1:16, 1:21, 1:20, 1:23

Then: 

5 x 1 lap intervals

- 1:16, 1:11, 1:18, 1:19, 1:20

- 45 sec rest 

Then: cool down 

10 min walk 

Relax into stretch

Notes: 

Weight: 198#

Comments: played with a shorter stride, seemed to work.