Here's the deal:
- 5 min jog warm up
- 6 X ~ 20 s sprints @ ~ 60-70% on 60 s gos (6 minutes total)
- 6 X ~ 20 s sprints @ ~ 85%+ with ~ 60-90 s rest (~ 13 minutes total)
- 5 minute cool down, run/walk/run/walk/run alternate laps
The whole thing was all done in less than 30 minutes. I definitely got a great workout. The only lasting effects one day later are some slightly tender Achilles tendons, but otherwise, pretty fine for an old guy.
The dogs and I and then the SO and I went for a short (~ 20-25 minute) walk last night and today, and I think I'll go for one tonight, too. Nutritionally today was great for a recovery day: bacon, eggs and a banana for breakfast with a French press of Dark French; chicken wings and a huge spinach salad for lunch; baked chicken breasts with some buttercup squash and steamed broccoli for dinner washed down with some yogurt and 90% dark chocolate. Yum and yum!
Tomorrow: Yoga for the impending, and increasing, leg stiffness, and coffee (lots) for grant reviewing, manuscript revising and whatever else needs doing.