Week 1 Training Record and Progress Report
D1(Sun; 11/5): 10K in 85 minutes; Intervals: 3 min. 3.8MPH + 4 min. 4.5MPH (slp 0.5)
D2: Rest
D3: 10K (6.2 mi.) in 85 minutes; Intervals: 3 min. 3.8 MPH + 4 min. 4.5MPH (slp 0.5)
D4: Cross Train.11000 steps Free walking + Jogging
D5: 6.4K (4 mi) in 50 min. 30 sec.; 3 min. 4.2 MPH+ 4 min. 5.0 MPH (slp 0.5)
D6: Cross Train; 10600 steps walk+jog
D7： Rest
D8: Sunday 10k 65 （70 ？）minutes. Max heat rate 165
During run 150 to 160.
