20130518 Two Workout Records

I haven't worked out since last Saturday, 20130511, and I didn't record it then. So here goes.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,12 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10
5. The Cat Vomit Exercise 1 x 10

I think I complete that workout in 27 minutes.

Today's, 20130518, workout

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,18 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 holding 5 lb. dumbbell
5. The Cat Vomit Exercise 1 x 10

I completed this workout in 28 minutes. It would have been faster but I got distracted with some banking stuff on the computer for several minutes. Sweating like a pig! Time for a shower, some food and then Iron Man 3 with the kids!

Day Off and then Lift Heavy Things

Today's workout began with nine minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

• Lying Hip Extensions
• Knee Push Ups
• Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 30, 27
2. 2 Leg Assisted Pull Ups 20, 20
3. Assisted Squats 50, 50
4. Elevated Jack Knife 25, 25
5. Knee-Hand Plank & Side Planks 65-45L-45R,  65-40R-40L (seconds)

Knee push ups first set 20+7+3=30, 17+6+4. Pull ups 20 straight, 13+7. squats 50 straight, 50 straight. EJK 25 straight. 21+4=25 ( mental fatigue more than physical ). Total time 34 minutes plus 4 minutes for the giant set warm up. going to have to skip the Prasara Yoga cool down for now. Miles and I are going to a Furman Football game. Got to shower and jet!

20121004 Lift Heavy Things

Today's workout began with nine minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

• Lying Hip Extensions
• Knee Push Ups
• Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 26, 20
2. 2 Leg Assisted Pull Ups 20, 20
3. Assisted Squats 40, 40
4. Elevated Jack Knife 25, 25
5. Knee-Hand Plank & Side Planks 60-35R-35L,  60-39L-40R (seconds)

Total time on calisthenics was thirty-four minutes but I again I increased my reps, or time in the case of planks, on each exercise. Push ups were a little better. I still had to take  two quick arm shaking breaks to make it threw my sets. Pull ups only one break per set at 15 rep mark. Squats great improvement. Forty reps per set no leg shaking, just brief pause at the top a couple of times, like 1 or 2 seconds max.

Elevated jack knives first set paused at 20 reps to shake arms and hands out before banging out the last five reps. Second set paused at 19 reps.Planks I equaled my times on the first set. Second set I improved my side plank times by 4 seconds on the left side and 5 seconds on the right side. Now to cool down with some Prasara Yoga. Eighteen minutes total, forty seconds per pose. Slowly getting more flexible. Tomorrow is C25K Week Three Day Three.

20121003 Prasara Yoga Recovery

Fifteen minute Prasara Yoga recovery routine. Tomorrow is primal blueprint fitness lift heavy things bodyweight workout. Can't wait!

20120926 Lift Heavy Things

Today's workout began with nine minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

• Lying Hip Extensions
• Knee Push Ups
• Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 25, 18
2. 2 Leg Assisted Pull Ups 20, 20
3. Assisted Squats 30, 35
4. Elevated Jack Knife 25, 25
5. Knee-Hand Plank & Side Planks 60-35L-35R, 60-35R-35L (seconds)

Total time on calisthenics was thirty-two and a half minutes. Two minutes longer than last time, but I did more reps or time on almost every exercise of the work sets. I'm a little disappointed with my push up performance. The goal is two sets of 50. I did increase reps on each set by 3 and 2 respectively.

I feel much better about my pull up performance as the goal here is two sets of twenty reps each. I did that, but I had to pause and shake out my arms a couple of times to get 20. Next time I want to get 20 uninterrupted reps. I didn't check my number of reps for the squats before I started. I thought 30 reps in the first set would beat last week, but it only tied last week. I did get 35 reps the second set. Major challenge with high rep body weight squats is cardiovascular conditioning. Te overall goal for squats is two sets of 50 reps.

On the elevated jack knives I got two sets of 25 reps which met the goal. However, as with the pull ups I had to pause and shake out my arms a couple of times. Next week 25 reps without a pause! I also did better on the planks increasing from 55-30-30 to 60-35-35. I completed my workout with a fifteen minute Prasara Yoga cool down routine. I increased the hold time in each pose from 30 to 35 seconds. The goal is 60 seconds per posture.

20120915-20120916 Prasara Yoga and Lift Heavy Things

Yesterday I did a Prasara Yoga recovery routine. I followed that up with an hour and three quarters of yard work cutting the back yard with a gas powered but human propelled push lawn mower.

Today's workout began with an eight and a half minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

• Lying Hip Extensions
• Knee Push Ups
• Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 22, 16
2. 2 Leg Assisted Pull Ups 17, 17
3. Assisted Squats 30, 30
4. Elevated Jack Knife 20, 17
5. Knee-Hand Plank & Side Planks 55-30R-30L, 50-30R-30L (seconds)

Total calisthenics workout time including warm up giant sets was thirty and a half minutes.  I improved at least a little bit on every exercise. The most disappointing exercise is planks. The limiting factor in that exercise is my right shoulder. After the push ups, pull ups and jack knives my right shoulder really feels beat up and weak. Got to work on that. I had hoped that the all in the Intu-Flow and Yoga would be helping with that. I must be patient. And as usual I finished with a fourteen minute  Prasara Yoga cool down routine.

Resuming After Back Pain

After a ten day layoff caused by me being too vociferous with my first sprinting and kettlebell workout of my renewed commitment to exercise, today's workout began with an eight and a half minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 20, 15
2. 2 Leg Assisted Pull Ups 15, 15
3. Assisted Squats 25, 25
4. Elevated Jack Knife 15, 15
5. Knee-Hand Plank & Side Planks 50-30L-30R, 50-30R-30L

Total calisthenics workout time including the warm up was twenty-nine and a half minutes. As usual I finished with a thirteen minute ( Noom workout tracker rounded 12'58" down to 12 minutes!)  Prasara Yoga cool down routine.

Four Days and No Post

I haven't posted my workouts since Sunday 20120826 but I have been working out! In fact I've done some kind of workout every day for nine straight days! GO ME!

Let's start with today's workout and then go backward in time. Before driving to a near by soccer field to run sprints as part of my Primal Blueprint Fitness (PBF) plan, I began warming up with Intu-Flow routine from the Bodyweight Blueprint for Fat Loss. Once I got to the field I walked around a bit to measure out 60M distances on the field. Then I did an active warm up for running from FitSugar.

With my body loose, I continued with a bit of warm up as recommended in the PBF.

Stride 50M ( 50% or less of top speed ) six times alternated with

Walking 50M to recover

I was really warmed up now with a light sweat and slightly elevated respiration and pulse. Time to work!

Sprint 50M ( 75% of top speed ) six times alternated with

Walking 150M to recover

Oh, I really ran probably like 65M each time. I started each interval with a 10M slow jog then turned up the speed for 50M and of course I couldn't stop dead after the 50M but had to slow down.

And as if all that sprinting wasn't enough I took my home made Kettlebell-like T-Bar and some weights with me to the soccer field. Once I had caught my breath and had some water, I proceeded to do Kettlebell swings. I got the routine and the plans for the T-Bar construction from the Four Hour Body.

Five reps w/ 20lbs at Point A ( a few inches in front of toes ) to standing.

Five reps w/ 20 lbs at Point B ( in between heels ) to standing.

Five reps of swings w/ 20lbs.

Swings 4x25,25,15,10 reps w/ 30 lbs.

I was completely torched after this workout! After I got home I cooled down with a Prasara Yoga routine, again from the Bodyweight blueprint for Fat Loss. My lower back and upper right hamstring are a little sore. My left ankle still gave me some problems on during my warm up running. I've iced my hamstring and lower back. My ankle is next for the ice treatment.

Yesterday, 20120829, was an active recovery day. I only did a Prasara Yoga recovery routine other than my normal walking around during the day.

On Tuesday 20120828 I did Week One Day Three of the C25K program. I won't reproduce the chart of my times and distances here, but if you're interested you can take a peek. As usual I warmed up with Intu-Flow and the FitSugar Active warm up for running. I cooled down with the same Prasara Yoga cool down routine cited above. This was a good run. Not counting five minutes of walking each to warm up and cool down, I ran 2.12KM in eighteen minutes and thirty seconds for an average of eight minutes and forty-three seconds per kilometer. Not too shabby and better than the previous outing by 0.05KM and cut the pace by twelve seconds per KM.

Monday 20120827 was also an active recovery day. I did a long Intu-Flow recovery routine. I'll repeat that recovery routine tomorrow, 20120831, and on Saturday 20120901 I'll start with Day One Week Two of C25K.

Pirmal Blueprint Fitness Lift Heavy Things 20120826

Today's workout began with an eight and a half minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 20, 18
2. 2 Leg Assisted Pull Ups 17, 15
3. Assisted Squats 25, 25
4. Elevated Jack Knife 20, 15
5. Knee-Hand Plank & Side Planks 55-35R-35L, 60-35L-35R

 I did my first set of knee push ups in hand release fashion. Second time around my right shoulder was twingy so I did them regular fashion. Hand release means to let your body rest on the floor and pick up your hands from the floor between each rep. I also did my second set of the elevated jack knife before squats. Got a bit confused there. I completed my two warm up giant sets and my two work circuits in twenty-seven minutes. That was three minutes faster than my last time through this routine.

I capped off the days workout with a Prasara Yoga Cool down routine thirteen minutes in length. My total workout time was forty-nine minutes. Tomorrow's workout will be an Intu-Flow recovery routine followed by a Couch to 5K running routine on Tuesday.

One Day Late

Missed my scheduled PBF LHT workout yesterday. On it today! Today my warm up was an Intu-Flow warm-up routine from the Bodyweight Blueprint for Fat Loss, followed by 2 giant sets of the following exercises, five reps per exercise.

Lying Hip Extensions
Knee Push Ups
Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 21, 16 
2. 2 Leg Assisted Pull Ups 17, 15 
3. Assisted Squats 22, 20 
4. Elevated Jack Knife 20, 16 
5. Knee-Hand Plank & Side Planks 50-35L-35R, 60-35R-35L 

I was able to do the two warm-up giant sets and the two circuits in thirty minutes. Finished with the twelve minute Prasara Yoga cool-down routine from the BB4FL. My total time including warm up and cool down was fifty-one minutes.

Two Days in a Row

My planned workout for today was a Prasara Yoga recovery flow from the Bodyweight Blueprint for Fat Loss. It is only eleven minutes long but my body feels well stretched out and invigorated. This is an especially good feeling after sitting at my computer working all morning.

My mix and match fitness routine for the next three weeks will look like the following:

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Couch to 5K (C25K)	Prasara Yoga Recovery Flow (PYRF)	Primal Blueprint Fitness Lift Heavy Things (PBFLHT)	Intu-Flow Recovery (IFR)	C25K	PYRF	PBFLHT
IFR	C25K	PYRF	PBF Sprints and KettleBell Swings (PBFS&KBS)	IFR	C25K	PYRF
PBFLHT	IFR	C25K	PYRF	PBFLHT	IFR	C25K
PYRF	PBFS&KBS	IFR	C25K	PYRF	PBFLHT	IFR

My body doesn't seem to be recovering as quickly in my forties as it did in my twenties or even thirties. Thus I have stretched a complete workout cycle out over twelve days rather than the more traditional seven days. I'll also throw in some walking and swimming in an un-programmed fashion since as long as I don't push hard in either of those activities it is unlikely to interfere with my recovery.

After two or three cycles in this fashion I should be able to compress this schedule somewhat. Then again, it might work so well I don't need to shorten it. Time will tell.

C25K Reboot

Two weeks since my last run. I will not keep doing this. I will be consistent with my workouts.

I started today's workout with a long warmup, the Intu-Flow recovery routine from the Bodyweight Blueprint for Fat Loss. I did this because I intended to do it the day after my Primal Blueprint Lift Heavy Things workout four days ago.

Here's my run for today.

Stage Distance Time Pace WU 360 metres 5:00 13:51 1 133 metres 1:00 7:30 1R 121 metres 1:30 12:21 2 133 metres 1:00 7:30 2R 123 metres 1:30 12:07 3 134 metres 1:00 7:25 3R 117 metres 1:30 12:44 4 134 metres 1:00 7:25 4R 126 metres 1:30 11:49 5 128 metres 1:00 7:47 5R 121 metres 1:30 12:21 6 143 metres 1:00 6:58 6R 133 metres 1:30 11:16 7 135 metres 1:00 7:24 7R 118 metres 1:30 12:37 8 138 metres 1:00 7:14 CD 348 metres 5:00 14:19 Total 1.94 km 18:30 9:30 inc WU/CD 2.65 km 28:30 10:43

Calories burned: 170

Calories burned (including warm up): 255

Pretty good. Almost as fast my last run. I can't believe it's been two weeks since I ran! I finished up the day's exercise with a Prasara Yoga cool down routine supplied as part of the above referenced BB4FL. Tomorrow is a Prasara Yoga recovery routine. The day after that will be another Primal Blueprint Fitness Lift Heavy Things workout.

Back To Primal Blueprint Fitness

So, I haven't recorded a strength workout since 25 March 2012. I think I may have done one or two without recording. Any way, today my warm up is 2 giant sets of the following exercises, five reps per exercise.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 20, 15
2. 2 Leg Assisted Pull Ups 16, 13
3. Assisted Squats 20, 20
4. Elevated Jack Knife 15, 15
5. Knee-Hand Plank & Side Planks 40-30L-30R, 40-25R-25L

Well that was a decent workout for a 46 year old guy who hasn't done a strength workout in months. I was tempted to throw some kettlebell swings in at the end. However, I figured discretion is the better part of valor at this time. I don't want to over due it and then not workout again for weeks or months.

PBF LHT 9 and C25K Week 5 Day 3

Now this is better. One day off and back to it. I took the boys to the Kroc Center. I still did my normal calisthenics based workout instead of using weights or machines. One exception was I used the assisted pull up machine to offset 115 pounds of my weight. Isaiah used various weight machines and recumbent bike. Miles swam.

Today my warm up is 2 giant sets of the following exercises, five reps per exercise.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 28,20
2. 2 Leg Assisted Pull Ups 18,13
3. Assisted Squats 25, 25
4. Elevated Jack Knife 20,16
5. Knee-Hand Plank & Side Planks 60-40R-40L, 60-40L-40R

Decent workout. Down to 31 minutes but fewer reps or less time on every exercise except squats. Got to do better next time.

After the above I ran on the rubberized path that is part of the Swamp Rabbit Trail. Miles ran with me! My knees feel fine. It might be worth it drive downtown to run there more often. But I've got to run on the street some as the Running Nerds 5K will not be on a rubberized path! I'm proud of the pace I maintained for twenty minutes. I'm getting better, more fit. My pace was much better than my last run.

miles/yards km/metres

Stage Distance Time Pace WU 372 yards 5:00 23:38 1 1.37 miles 20:00 14:37 CD 381 yards 5:00 23:04 Total 1.37 miles 20:00 14:36 inc WU/CD 1.79 miles 30:00 16:41

PBF LHT 8 and C25K Week 5 Day 2

Five days since my last workout. This inconsistency is not going to get the job done. I've got to get back on track!


Today my warm up is 2 giant sets of the following exercises, five reps per exercise.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 32, 25
2. 2 Leg Assisted Pull Ups 25, 20
3. Assisted Squats 25, 25
4. Elevated Jack Knife 25, 25
5. Knee-Hand Plank & Side Planks 70-45R-45L, 60-50L-50R

Good workout. Cut one minute off time of last workout, down to 38 minutes even with more reps! Now to go run! I'll report on that later.

So, here finished the Couch to 5K Week Five Day Two workout. It was a five minute warm up walk followed by an eight minute run. Next was another five minute walk followed by an eight minute run. Finished with a five minute cool down walk.I think I did fairly well consider it has been twenty days since my last twenty days since my last distance run.

My times and distances:

miles/yards km/metres

Stage Distance Time Pace WU 362 yards 5:00 24:14 1 977 yards 8:00 14:24 1R 356 yards 5:00 24:41 2 810 yards 8:00 17:21 CD 223 yards 5:00 39:19 Total 1.22 miles 21:00 17:12 inc WU/CD 1.55 miles 31:00 19:57

PBF Lift Heavy Things Workout Seven

I just blew off another couple of weeks of workouts. Now I've only got a month until the Running Nerds 5K in ATL. Got to get busy!

Today my warm up is 2 giant sets of the following exercises, five reps per exercise.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 25, 22
2. Pull Ups 17,15
3. Assisted Squats 22, 20
4. Elevated Jack Knife 20, 20
5. Knee-Hand Plank & Side Planks 60-50L-50R,   50-30R-30L

I got distracted and missed my first set of Elevated Jack Knives. I did a second set after I completed the last set of plank variations. Total time for today's workout was 39 minutes. I think I'll go get a run in, too.

Couch to 5K Week 5 Day 1

So after twelve days of not doing any distance running, only two sprint workouts, I resumed my Couch to 5K training. Today was a five minute walking warmup followed by intervals of five minutes running and three  minutes walking. Here is the complete break down.

Stage	Distance	Time	Pace
WU	392 yards	5:00	22:25
1	671 yards	5:00	13:06
1R	215 yards	3:00	24:27
2	674 yards	5:00	13:02
2R	226 yards	3:00	23:18
3	643 yards	5:00	13:39
CD	316 yards	5:00	27:45
Total	1.38 miles	21:00	15:10
inc WU/CD	1.79 miles	31:00	17:20

I was only one minute per mile slower than my last outing. Not too bad. I am so looking forward to being able to run smoothly, easily and effortlessly for a few miles. I just need to keep plugging along and it will come.

Back in the Saddle

Seems that the course of a seven day week doing Primal Blueprint Fitness Lift Heavy Things workouts two days, Couch To 5K running three days, and sprinting one day was too much for my body. So, I'm going to stretch those workouts out over twelve days. I will do one of those various types of workouts every other day.

On Tuesday 20120228 I ran sprints. I drove up to the elemenatary school where I ran a couple series of intervals on the softball field. The first series was six sets of running for 30 seconds at 50% speed alternated with 60 seconds of walking. This was followed up with six sets of running for 15 seconds at 75-90% speed alternated with 80 seconds walking.

Today my warm up is 2 giant sets of the following exercises, five reps per exercise.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

The real work out was two circuits of the following five exercises.

1. Knee Push Ups 22, 15
2. Pull Ups 15, 15
3. Assisted Squats 20, 20 
4. Elevated Jack Knife 20, 
5. Knee-Hand Plank & Side Planks 45-30L-30R,   45-30R-30L

I think I did a pretty good job considering it had been eleven days since my last PBF LHT workout. I finished up in thirty-six minutes. I will pick up the pace next time and get that down to 30 minutes total.

Primal Blueprint Fitness Sprint Workout Four

I ran my sprints today during my lunch break at about 1300 hours. Part of the spot where I planned to run had been recently reseeded with grass and was spread with straw. I altered my path a bit so I wouldn't slip and bust my butt. This resulted in an uphill sprint for the last 10-15 meters.

Here is the workout:

6 rounds of 30 seconds at 50% speed alternated with 60 seconds walking.
6 rounds of 15 seconds at 75-90% speed alternated with 90 seconds walking.

Total distance for my intervals was 1.05 miles. I covered roughly the same distance on each leg of the intervals. I warmed up with a 0.3 mile, approximately 7 minute, uphill walk to my running spot. I cooled down with a 0.3 mile, approximately 9 minute, downhill walk back to the office.

I felt good running so hard in the second round of intervals. It was exhilarating and exhausting all at once. My right knee hurts a bit but I iced both knees down after hitting the showers. I felt a little extra soreness in right ankle, too. Unlike my distance runs, both calves were equally pumped instead of primarily my left calf. I think I did really well considering it's been fourteen days since my last sprint workout. I'm loving the entire Primal Blueprint Fitness approach.

Couch to 5K Week 4 Day 3

After one week off to let my knee tendonitis subside I resumed my 5K training today. I drove up to my son's elementary school and ran on the track.

Stage	Distance	Time	Pace
WU	417 yards	5:00	21:05
1	435 yards	3:00	12:08
1R	125 yards	1:30	21:03
2	700 yards	5:00	12:33
2R	192 yards	2:30	22:50
3	423 yards	3:00	12:28
3R	127 yards	1:30	20:46
4	682 yards	5:00	12:53
CD	359 yards	5:00	24:29
Total	1.53 miles	21:30	14:03
inc WU/CD	1.97 miles	31:30	15:59

I came very close to maintaining the same pace across both 3 minute intervals and both 5 minute intervals. I was off by 20 seconds on each of the second set of intervals. This run was far better than my last run. My right knee hurt a little bit. My left calf still gets my of a pump, more of a burn than my right calf. I wonder if how badly I tore up my right ankle 28 years ago has anything to do with those two symptoms.