Metabo journal

Did some interval training on the treadmill->4 minutes walk followed by 1 minute run. I started at 6.5 mph and worked up to 7.0 by 0.1 mile increments, then did one set at 7.5 and five sets at 8.0. My HR was oscillating between 180 following the interval and 120-130 during the walk period. I was walking at a pace of 3.5-4.0. The achilles feels better (but not pain free) after doing yoga last night.

Tried to do some interval training per Jack Daniels' definition. Ran 5 minutes at 6.5 and walked 2 minutes between at 3.0. My HR at the end of the 5 minute periods was 180, which is still probably a little lower than it needs to be, but I took it easy since this was my first time doing this type of workout in a long time and it was later in the day.

Ran 3 miles and walked 2. Ramped up speed for each mile starting at 5.5 and 5.7, then ran at 6.0 for third mile.

Ran with 4b at the Capital high track to try to avoid icy sidewalks. It was the first time in a long time that I have been able to get outside and run and it felt good.