ring road

Date	Place of run	Push-ups	Pull-ups	4 flights	No. of 1-minute sprints	Duration (min)	Start time
28 Apr	Ring road M. Teresa	25,25	1,2	20.05	1	32	6:50

Date	Place of run	Long Sprint uphill	Push-ups	Long Sprint downhill	Short Sprint downhill	Pull-ups	4 flights	Duration (min)	Start time
26 Apr	Kavaja to M. Teresa	1:19.47	25,25	1:14.49	46.08	1	20.21	35	6:50

Date	Place of run	Long Sprint uphill	Push-ups	Long Sprint downhill	Pull-ups	4 flights	Duration (min)	Start time
23 Apr	Kavaja to M. Teresa	1:18.28	25,25	1:10.07	1	21.09	35	6:23

            

            So today, I made a run around the ring road to Mother Teresa Square and the steps in front of the university.  Today, is did practically no sprinting—only one 1-minute sprint near the end of my run.  The decrease in sprinting is because my legs are extremely tight.  I’ve been doing yoga lately in an effort to loosen up my legs.  They feel like tree trunks when I begin to sprint.

Budva!

Date	Place of run	Long Sprint uphill	Push-ups	Long Sprint downhill	Short sprint downhill	4 flights	Duration (min)	Start time
21 Apr	Kavaja to M. Teresa	1.25.62	25,25	1:08.48	49.71	20.93	39	7:09

           Again, an 11-day break from running.  I’ve been doing yoga to stretch my muscles.  The muscles were feeling normal today.  I wasn’t terribly sore, but as you can see, the downhill sprint was not near my goal of 60 seconds.  1:08 is, nevertheless, in the ballpark.  I anticipate that I may be able to reach the goal in the future. 

bike slam

Date	Place of run	Long Sprint downhill	Duration (min)	Start time
10 Apr	Kavaja to M. Teresa	1:27.34	32	22:01

            I haven’t been running for nearly two weeks because I’ve been sick and I’ve been sore.  As I was talking to a friend in Moscow last night, I realized that this morning was supposed to be the morning when I would be ready to run again.  Last night, I got home and realized that I had forgotten my bike in the parking area under the office.

new 4 flight record

Date	Place of run	Long Sprint Uphill	Duration (min)	Push ups	Pull-ups	Start time
31 Mar	Kavaja to M. Teresa	1:31.43	40	25,25	7,3	7:23

Date	Place of run	Duration (min)	Push ups	Pull-ups	Long Sprint Uphill	Long Sprint Downhill	4 flights	Start time
29 Mar	Kavaja to M. Teresa	40	25,25	13,11	1:29.05	58.76	19.66	6:42

Date	Place of run	Duration (min)	Push ups	Pull-ups	Long Sprint Uphill	Long Sprint Downhill	4 flights (sec)	Start time
27 Mar	Kavaja to M. Teresa	42	25,25	17,15	1:34.27	59.13	20.04	7:05

Date	Place of run	Duration (min)	Push ups	Pull-ups	Start time
23 Mar	Kavaja to M. Teresa	38	25,25	17,15	6:55

Date	Place of run	Duration (min)	Push ups	Pull-ups	Start time
21 Mar	Kavaja to M. Teresa	36	25,25	17,15	8:07

I’m having problems with my computer, so I haven’t written as much.  Looking at the details above, one can see clearly that I am on a bit of a rollercoaster.  On the 21^st and 23^rd, I ran no sprints.  Four days later, on the 27^th, I achieved my goal of 60 seconds.  This, after pulling a plow up the street earlier in the run (I finished with a time of 1:34.27).