3.0 miles
Warmup / Run / Cooldown

Warmup/Stretch: 10 min

Run: 25m / 2.15 miles

• Pace: 11:45
• Cadence: 88
• HR: 80% (after a minute ramping 75% - 88%)

2.7 miles
Walk 1m : Run 1m : Sprint 30s

Warmup: 5 min

Run: 9m 15s / 1.0 miles

• Pace: 10:10
• Cadence: 84
• HR: 78% (65% - 87%)

Sprint: 4m 30s / .7 miles

• Pace: 7:47
• Cadence: 89
• HR: 85% (74% - 95%)

Walk: 10m 30s / .8 miles

• Pace: 18:45
• HR: 80%

Cooldown/Stretch: 6 min

Walked down to the beach - beautiful day! Took tons of pictures. Wish I’d eaten more before I left, was so nice just wanted to stay there.

2.7 miles
Walk 1m : Run 1m : Sprint 30s

Warmup: 4 min

Run: 8m 30s / .9 miles

• Pace: 10:00
• Cadence: 84
• HR: 76% (63% - 87%)

Sprint: 5m / .7 miles

• Pace: 7:41
• Cadence: 89
• HR: 86% (73% - 93%)

Walk: 14m 30s / .8 miles

• Pace: 18:45
• HR: 78%

Cooldown/Stretch: 7 min

2.4 miles
Run 2m : Walk 1m (2.4 miles)

Warmup: 1 min

Running: 16m / 1.7 miles

• Pace: 9:50
• Cadence: 84
• HR: 79% (45% - 97%)

Walking: 11m / .7 miles

• Pace: 17:38
• HR: 80%

Cooldown/Stretch: 3 min

Okay, the “run” was really run/walk. Man, I’m still so freakin’ out of shape.  Did I mention I’m starting a martial arts class tomorrow? Let’s just count the ways that will kick my ass. (although, on the bright side - it got my butt outside on this unbelievably gorgeous day in one last ditch attempt to build up a bit of stamina before tomorrow).

Some stats on the running:
Ran 16 minutes out of 30 - alternating run/walk
Averages: Pace 8:41 (good) / Cadence: 81 (suck)

I was listening to music, which is fun, but it always makes my cadence sucky which means I’m running really suboptimally. Course, being outta shape probably trumps the music.

1 minute run:2 minute walk down crazy hilly road - wow! awesome interval workout.

Walked to beach and back

1 minute run:2 minute walk to beach & back
Averages (running): pace 9:31/Cadence 84

Phew, that was harder than it should have been.

FINALLY! After going way too long without working out, decided to opt for a walk. Wow, scary how fast you get out of shape. Was huffing & puffing on those hills.

Run (3.1)/Walk (1.1)
Running averages: 9:31 pace, 85 cadence, heart rate: 83%
Run 1.25 mile-walk .5-run 1-walk .5-run 1-walk .3

Awesome!  That middle stretch ran average pace 8:57.

Was unhappy I took last 2 days off but they paid off.

Really worried though, traveling so much the next 3 weeks, not sure when I’ll be able to run - don’t want to reset back to start.