<p>You're still pretty fast even with lugging around those 15-20 extra pounds!
Core stuff is good!<br>
<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="/forum/thread/72158/friday-january-14-workouts#post_1976771"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>David - that's a strong pace for Z1.</p>
<p>Scott - That core class will do you good. I miss being able to do mine every Friday morning.</p>
<p>On the treadmill again this morning. After a 2 mi WU, 8 x 0.4 mi with 2 min recovery, then a cool down for the remainder of the hour. The treadmill speed read 5:42 min/mi for the intervals, my footpod recorded 5:49, 5:49, 5:47, 5:47, 5:44, 5:43, 5:46 and 5:42 min/mi. Recovery pace was about 9 min/mi. 8.2 mi covered total.</p>
<p>Then a 15 min recovery spin on the exercise bike.</p>
<p>TGIF everyone! Well, for you guys. For me its just another work day.</p>