40:00 Treadmill

Time to get back to it, after a poor showing last week. Plus I'm starting to get nervous because the tri is in 6 weeks and I don't know if I'm entirely ready yet. Time to start putting in some block workouts and hit the pool!

Retrying the pyramid intervals I attempted here, only I'm not doing the rowing today. That's for Friday, if I have all my plans together.

Pre

Energy Level [1-5]: 3

Sore Areas: none, really

Yesterday: Sunday funday -- Alcohol, Pizza, No exercise

Environment: indoors -it's hot again

Workout
Equipment: Treadmill
Work Time: 40 min.
Program: Manual
Incline: 2.0-3.0

Minutes	Intensity: MPH [time]	Incline: °	Total Distance (mi.)*
0:00 - 3:00	6.5	2.0	.31
3:01 - 5:00	7.5	2.0	.56
5:01 - 6:00	9.0	2.0	~.71
6:01 - 6:30	10:00	2.0	~.79
6:31 - 9:30	6.5	2.0	~1.12
9:31 - 11:30	7.5	2.0	~1.37
11:31 - 12:30	9.0	2.0	~1.52
12:31 - 13:00	10.0	2.0	1.6
13:01 - 15:00	3.8	2.0	1.74
15:01 - 18:00	6.5	2.0	~2.07
18:01 - 20:00	7.5	2.0	~2.31
20:01 - 21:00	9.0	2.0	~2.46
21:01 - 21:30	10.0	2.0	~2.54
21:31 - 22:00	0.0	2.0	~2.60
22:01 - 25:00	6.5	2.0	~2.93
25:01 - 27:00	7.5	2.0	~3.18
27:01 - 28:00	9.0	2.0	~3.33
28:01 - 28:30	10.0	2.0	3.45
28:31 - 31:00	3.8	2.0	~3.6
31:01 - 33:00	4.0 side shuffle [R -1:00] side shuffle [L - 1:00]	2.0	~3.73
33:01 - 36:00	4.5 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	2.5	~3.95
36:01 - 39:00	5.0 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	2.5	~4.2
39:01 - 40:00	5.0 backward	3.0	4.3

*Note: 'Total Distance' is distance read off the treadmill, values starting with '~' are calculated post-workout based on speed, values without were recorded in real time.

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total Time: 65:00

Day After
Sore Level [1-5]: 2
Sore Areas: Back, but probably just from sitting all day

Comments
I've had runs cover farther distances in 40 minutes, however I was averaging around 8:15 min/mi for the intervals. The second set of those was hard though -- I had to take 5-10 second breaks in the middle of the 3rd 9:00 interval, as will as at the end of each section of the last set. Overall though, not bad.