So far, 2 fitness tests...The first on February 12th, 2004...the second on April 12th, 2004. Next scheduled for June 7th, 2004. A 5K road race is planned for Saturday, April 24, 2004.
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Ran my usual 2 mile route Wednesday evening at 8pm. Needed a speed test, so I decided to push a little harder ..roughly 70-80 percent towards the finish....

First mile split 6:45

Total time 13:34

Felt groggy this morning for weight session. Couldn't sleep....but I'm in for a rebound....

Curl/Shoulder Press
20lb +1lb

Bi Curl
55lbs +5lbs

Tricep Press
45lbs

Cable Crossover
50lbs

Lat Pulldown
65lbs

Dips
50lbs assist....13 reps till failure

Sit Down Row
90lbs 2 sets of 90, 1 set of 80

Mile Time PR as of April 24th
5:55, 5:57 on May 3rd,2004

Interval Program Begun on Tues. May 3rd

5 minute warm-up

200 meters at 80% max...Best 37sec./Worst 45sec.

1:30- 2 minutes at 20-30% gradually increasing back to normal jogging pace.

8 intervals completed.

5 minute cool down.

Most recent fitness test. Small improvement in all categories...I'll take it.

You are improving, but I have a question. At your height, weight, and fitness, why do you feel your %BF is relatively high? How do you measure it?