Rookie

I'm at work. Schedule called for 6 x 30/30. Started the session with five easy minutes on the elliptical machine to warm up. During the run I pushed the pace too far and had to walk recoveries 5 and 6. Managed to have an average pace of 8:46, including the one minute of walking.

The run was followed up with an upper-body workout.

Stats:
Mileage: 0.69 mile
Time: 6:03 -- 8:46 pace

Erin said her knee is sore and also "locking up??". I told her to switch her running and biking days in order to rest her knee an extra 24-hours. Since I'm not home, that would have resulted in her using the recumbent bike, which she hates. Erin decided to complete the scheduled speed training, but on the treadmill and at a slower pace. She said everything went well. Hopefully she is only experiencing aches and pains associated with the rebuilding of muscles around her knee.

Erin Stats:
Mileage: .060 mile
Time: 6:00 minutes -- 9:05 average pace
6 x 30-seconds @ 4.5 mph, 30-seconds @ 7.0 mph