Yesterday I went out on a great, hilly run around a neighborhood near our house.  Claire walked while I ran. There are some interesting single lane roads running up through the hills around Forestville that are just perfect for exploring.  Here is a link to my loop.  My goal was 5 miles.  I felt really good and didn’t have any pains during or after the run.

This afternoon I went down into the basement and rode the rollers for a little over an hour.  I did my favorite workout.  This workout consists of a 15 minute warm-up (with a couple of 1 minute efforts), this is followed by 5 on, 3 off, 5 on, 3 off, 4 on, 2 off, 4 on, 2 off, 3 on,… all the way down to 1 minute efforts at the end.  Here is a picture of the graph of my heart rate.  I got it up to 192 on the last interval.  I was pretty worked over by the end.