I haven’t missed but maybe 1 track work out all summer, but tonight I skipped out.  Don’t get me wrong, I felt really bad about missing, but the day just workout differently.

I left work early, and went to the park to do a tempo run.  I did 5.5 miles total, with 5 hard hill repeats.  It was rather warm this afternoon, and I think the heat slowed me down a bit. 

After the run I went to 1600 powerzone.  We did the 3 P’s. Plyometrics( which I loathe), push ups, and planks. 

When I finished playing chauffeur, I jumped on the trainer and did a workout of 3’s that some one told me about.  I think I did it right because I was hurting when I finished.  I did a 5 min warm up, then 3 min. standing, 3 min @ 75rpm, and 3 min @ 100.  I did this 3 times, and then a 10 min cool down.  My legs were working overtime during the stand, and there was puddle of sweat on the floor when I finished. 

I was happy with the day’s training.  I will make up my sprint workout later in the week.