10 minute warm-up walk
60 minute MEP run
9 minute cool down walk

Cold and rainy tonight, but it felt so good to get out there. I really needed those 2 days off. I spent 8 minutes out my HR zone (too high), but still felt energized at the finish. I ran just a little over 5km.

Here is the program I'm following.
http://forum.lowcarber.org/showpost...73&postcount=14