Today I did some interval training at the gym on the treadmill. The gym I worked out at was in Grand Rapids, so not my home gym. They had some nice treadmills there where you could set up a programmed routine. I setup a routine where I ran at 5 mph for 4.5 minutes, followed by 7 mph for 1.5 minutes. I did this for 45 minutes. I felt pretty good after doing this. A bit sore in a few spots - the right quad just above the connection point to the knee cap, and the left hamstring. I thought it was good that the left side is finally feeling a bit sore as well; that means that the right leg isn't taking all the beating any more.
Total mileage was about 3.5 miles.
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