A little bit of progress from the R&D department

From:	Andrew Opala
To:	Jill Parker
Sent:	Tuesday, November 16, 2010 10:49:37 AM
Subject:	Week 7: Tues
Re:  Dynamic Stretching 6ish miles total 1.5 mi wu + 10x400M @ *3K w/3 min recovery between sets (walk or jog lightly, do not stand still or your legs will get tight) + 1 mi cd *Let’s see if you can pick up the pace a couple sec from last week.  10 will be tough, but oh how strong they are going to make you. Next week is recovery week so let’s make the best of these this week! + weights   http://connect.garmin.com/splits/56941176 Target: 9:37 Interval Avg Pace Avg HR Max HR 1 8:50 139 147 2 8:59 140 150 3 9:11 139 149 4 9:08 141 151 5 9:13 140 152 6 9:17 139 149 7 9:37 139 147 8 9:06 141 151 9 9:26 139 150 10 9:20 139 151 Avg 9:12 139.6 Max 152 As per your note, I ran it like there was an ambulance waiting for me at the end of the interval … no cool down waiting, no tomorrow waiting, no saving myself for my virgin bride.  And I hope I passed the audition. Compared with last week: Target 9:37 Interval Avg Pace Avg HR Max HR 1 9:40 126 137 2 9:38 125 137 3 9:45 128 138 4 9:42 128 140 5 9:46 128 137 6 9:49 127 139 7 9:49 128 143 8 9:47 130 139 Avg 9:44 127.5 Max 143

From:	Jill Parker
To:	Andrew Opala
Sent:	Tue 11/16/2010 1:12 PM
Subject:	Re: Week 7: Tues
THAT'S MORE LIKE IT, baby!!!!! I like your HR up like that! No virgin bride is safe with you, speedy!! Looks like we'll be adjusting some numbers after your next recovery week :)! -- Jill Certified AFAA Personal Trainer and RRCA Running Coach Check out: http://runwithjill.blogspot.com/