Yesterday I had a 35 minute run on the 'mill: 5 minute warmup at 4.0, 20 minutes of running at 4.7, 5 minutes of alternating 1-minute walk with 1 minute running, and a final 5 minute walk at 4.0. Total distance: 2.5 miles
My weigh in number for the week: 172. Again. Last week felt pretty darn good in terms of eating and exercise, so hopefully the scale will be better in the coming week.
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