Well today turned out to be surprisingly pleasant, despite raining almost all day.  Toward the end of the day (around 4 p.m.) I started to despair that I wouldn’t be able to squeeze in an interval training session.  Consequently I figured I would make something out of the day by doing some grip strength training.  It went will with sets of 15, 12, 6, 3, and 1 (with holds of 1 second, 2 seconds, 6 seconds, 30 seconds, and 60 seconds respectively).  Between each of those sets I did some extensor training in sets of 15, 12, 6, and 3.

Wonder of wonders, around 5 p.m. the rain slowed down to a slow drizzle.  So I suited up for a good cold weather run.  Since it was still cold enough to see my breath and very damp outside I dressed up in full gear.  Full gear includes my cold weather hood (makes me look like a Muslim woman) and a hat over it.  The workout went surprisingly well considering how cold and damp it was.


  • 0:00-4:00: Warm-up Walk
  • 4:00-5:00: Light jog
  • 5:00-5:30: Sprint (Level 9)
  • 5:30-6:30: Walk
  • 6:30-7:00: Light jog
  • 7:00-7:30: Sprint (Level 10)
  • 7:30-8:30: Walk
  • 8:30-9:00: Light jog
  • 9:00-9:30: Sprint (Level 10)
  • 9:30-10:30: Walk
  • 10:30-11:00: Light jog
  • 11:00-11:15: Sprint (Level 10)
  • 11:15-11:45:  Walk
  • 11:45-12:00: Light jog
  • Repeat 15:30:15 break down until 18 minute mark…
  • 18:00-23:00: Cool Down Walk

Tomorrow, more GPP training.

  1. Mark says:

    …And the journey continues! FANTASTIC!

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