Today I got up early and hit the gym for cardio and stretching.  I did a 24 minute PACE session on the treadmill.  In addition to upping the incline, I increased the speed for my sprints to 9.0 mph.  I had the following intervals:

1 minute - Warm up

3 minutes - 9.0 mph
2 minutes - 3.0 mph

2 minutes - 9.0 mph
2 minutes - 3.0 mph

1 minute - 9.0 mph
2 minutes - 3.0 mph

1 minute - 9.0 mph
2 minutes - 3.0 mph

2 minutes - 9.0 mph
2 minutes - 3.0 mph

2 minutes - 9.0 mph
2 minutes - 3.0 mph

The final 2 sets at 2 minutes at 9.0 mph were extremely tough and I was ready to collapse.  It was a pretty amazing PACE workout.

I also did upper body stretching today.  I've recently found that stretching on a regular basis (ie. having it as part of your program) is extremely important and beneficial to your program. 

I spent the rest of the day just out having a good time.  It was an extremely enjoyable time.

Tomorrow is the third and final podcast installment of Total Immersion.  This final installment discusses nutrition and Total Immersion.

Accountability Log:

Week Begins 5/18/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	HC	LC	LC	LC	HC	LC	LC
M1 *	5:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	5:30 a.m.
M2 *	8:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	8:30 a.m.
M3 *	11:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	11:30 a.m.
M4 *	2:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	2:30 p.m.
M5 *	5:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	5:30 p.m.
M6 *	7:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	7:30 p.m.
Weights *	N/A	Lift	Lift	N/A	Lift	N/A	LIFT
Cardio *	AM	N/A	N/A	AM	N/A	AM	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	264 oz
Post-workout nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Pre-sleep nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Vitamins/Supplements *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Accountability *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Cals within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Target Cals	3400	3400	3000	2400	2700	3400	3800
Cals	3255
Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	10/70/20	30/50/20	40/40/20
Target Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20	40/40/20	40/40/20
Total Completed	15
Total Possible	15
Mission 2 Total Complete	1549
Mission 2 Total Possible	1575
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

PACE Cardio 24 minutes on treadmill as listed above.  I will soon have a PACE chart that I will post.

Thought for the Day:

Work hard and remember that the difference between a loser and a winner is how hard the winner works.

Question of the Day:

When was the last time you incorporated a planned cheat meal into your nutritional plan?  Comment this article to answer the question.

Mission 1, Day 6: I see it!