Friday, August 24, 2007

August 24th, 2007 - 6 Miles - Getting Slower

Another slower run. Hopefully I'm not slipped down a slippery slope to crappiness. Tired today, but I have run 4 days in a row and 39.5 miles for the week, most in a long time. In the past 7 days I am at 46.5. Tomorrow will be another 6, hopefully a little faster than today, but probably slower....


























AM Weight171.8
Time6:35 AM
Temp Start66.7FTemp End67.3F
Humidity Start97%Humidity End97%
Dew Point65.8FHumidity End66.4F
WeatherCloudy
DistancePolar6.11GMaps6.15
Time56:16.3Polar Pace9:12GMaps Pace9:08.99Max Pace7:24
Avg HR141Min HR59Max HR148
In Zone (<= 145)53:02Above Zone (>145)3:14
Calories859
Running Index58
Min Alt.40 ftMax Alt.80 ftAvg Alt.60 ft
Ascent40 ft
Cadence Avg77Cadence Max95
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage454.84
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:40.49:40.413113978953' 6"0 ft
29:02.418:42.814114577793' 9"0 ft
39:11.327:54.114214776783' 9"20 ft
49:06.737:00.814414776773' 9"20 ft
59:06.946:07.714314777813' 9"20 ft
69:04.155:11.814414876783' 10"20 ft
6.111:04.556:16.314514777783' 5"0 ft

Thursday, August 23, 2007

August 23rd, 2007 - 6 Miles - Blah

Neck/Shoulder is feeling a little better today. This mornings run wasn't the greatest. Had to stop and tie my shoe at one point so probably lost 10 seconds there, plus just felt blah and tired most of the way. Hopefully, I'll have a good run soon enough.

Also have to figure how to get my watch fixed and continue on training since the damn buttons on the side of the watch aren't working properly. They are impossible to press in, probably lost a second at the end also!


























AM Weight170.0
Time6:45 AM
Temp Start61.6FTemp End62.6F
Humidity Start95%Humidity End95%
Dew Point60.2FHumidity End61.1F
WeatherCloudy
DistancePolar6.15GMaps6.15
Time55:36.4Polar Pace9:05GMaps Pace9:02.50Max Pace7:16
Avg HR141Min HR56Max HR147
In Zone (<= 145)50:34Above Zone (>145)5:12
Calories853
Running Index59
Min Alt.30 ftMax Alt.80 ftAvg Alt.55 ft
Ascent80 ft
Cadence Avg77Cadence Max91
Stride Length3' "
ShoesAdidas Supernova Control 9 Black/SilverMileage448.69
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:25.29:25.212913977913' 7"0 ft
28:52.518:17.713114678793' 10"0 ft
39:02.427:20.114314677793' 9"20 ft
49:00.436:20.514414777783' 10"20 ft
58:58.745:19.214414777803' 10"20 ft
69:00.454:19.614414776783' 10"20 ft
6.151:16.855:36.414514776773' 9"0 ft

Wednesday, August 22, 2007

August 22nd, 2007 - 6 Miles - Ouch My Aching Neck

The muscle that goes from my scapula (shoulder) up my neck to the base of my skull is killing me. It is super tight, sore so I feel pain constantly now (Unfortunately I have to use my left arm and head, but thats the drawbacks of being alive). Didn't know if I was going to run this morning, but did anyways. Run wasn't the best. Had to take a dump the last 1+ miles. HR was slightly elevated. Could be due to about <6 hours of sleep, or the pain in my shoulder/neck. I hope its not something and just some muscle stiffness that I have to work through.


























AM Weight170.4
Time5:35 AM
Temp Start56.9FTemp End58.3F
Humidity Start94%Humidity End95%
Dew Point55.3FHumidity End56.9F
WeatherCloudy
DistancePolar6.22GMaps6.15
Time55:30.5Polar Pace8:55GMaps Pace9:01.54Max Pace7:24
Avg HR140Min HR56Max HR147
In Zone (<= 145)54:01Above Zone (>145)1:29
Calories844
Running Index61
Min Alt.25 ftMax Alt.75 ftAvg Alt.55 ft
Ascent40 ft
Cadence Avg77Cadence Max94
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage442.54
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:31.49:31.412913778943' 7"0 ft
28:46.918:18.313914378803' 10"0 ft
38:50.627:08.914114577793' 10"20 ft
48:54.736:03.614314677783' 10"20 ft
58:41.844:45.414314677803' 11"0 ft
68:48.853:34.214414777783' 10"0 ft
6.221:56.355:30.514514678793' 9"0 ft

Tuesday, August 21, 2007

August 21st, 2007 - 6 Miles

This morning was a wet, rainy 6 miles. I have had a stiff, sore muscle in my shoulder since Saturday afternoon. It is highly annoying...


























AM Weight171.2
Time6:52 AM
Temp Start56.4FTemp End56.9F
Humidity Start95%Humidity End95%
Dew Point55.0FHumidity End55.5F
WeatherRain
DistancePolar6.19GMaps6.15
Time54:37.8Polar Pace8:49GMaps Pace8:52.98Max Pace7:01
Avg HR139Min HR55Max HR147
In Zone (<= 145)53:02Above Zone (>145)1:35
Calories822
Running Index62
Min Alt.35 ftMax Alt.70 ftAvg Alt.55 ft
Ascent40 ft
Cadence Avg78Cadence Max96
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage436.39
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:35.89:35.812613579963' 5"0 ft
28:43.918:19.713814378803' 10"0 ft
38:45.527:05.214114777793' 10"20 ft
48:43.835:49.014214677783' 11"20 ft
58:34.044:23.014314677814' 0"0 ft
68:37.753:00.714414777784' 0"0 ft
6.191:37.154:37.814314677784' 0"0 ft

Monday, August 20, 2007

August 19th, 2007 - 14.9 Miles



































AM Weight172.2
Time8:10 AM
Temp Start56.0FTemp End59.8F
Humidity Start94%Humidity End92%
Dew Point54.7FHumidity End57.5F
WeatherCloudy
DistancePolar15.08GMaps14.90
Time2:12:41.6Polar Pace8:48GMaps Pace8:54.33Max Pace7:33
Avg HR140Min HR56Max HR147
In Zone (<= 145)2:09:41Above Zone (>145)3:00
Calories2032
Running Index62
Min Alt.-40 ftMax Alt.65 ftAvg Alt.0 ft
Ascent160 ft
Cadence Avg77Cadence Max95
Stride Length3' 11"
ShoesAdidas Supernova Control 9 Black/SilverMileage430.24
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:28.39:28.312713578953' 7"0 ft
28:45.118:13.413614077793' 10"0 ft
38:51.027:04.414014276773' 10"0 ft
48:50.735:55.114114476783' 11"0 ft
58:57.544:52.614214676773' 10"0 ft
68:41.453:34.014114576784' 0"0 ft
78:49.91:02:23.914214676773' 11"0 ft
88:43.41:11:07.314114577783' 11"40 ft
98:42.41:19:49.714114577783' 11"0 ft
108:45.21:28:34.914114676773' 11"0 ft
118:44.31:37:19.214214676783' 11"20 ft
128:38.61:45:57.814214677803' 11"20 ft
138:45.31:54:43.114314677783' 11"20 ft
148:47.02:03:30.114314777793' 11"20 ft
158:31.22:12:01.314414777794' 0"40 ft
15.0840.32:12:41.614514578783' 10"20 ft

August 18th, 2007 - 7 Miles


























AM Weight-----
Time8:10 AM
Temp Start60.9FTemp End63.2F
Humidity Start76%Humidity End71%
Dew Point53.3FHumidity End53.7F
Weather?????
DistancePolar6.95GMaps7.02
Time1:01:00.3Polar Pace8:47GMaps Pace8:41.4Max Pace7:00
Avg HR140Min HR53Max HR147
In Zone (<= 145)56:09Above Zone (>145)4:51
Calories934
Running Index61
Min Alt.25 ftMax Alt.70 ftAvg Alt.50 ft
Ascent60 ft
Cadence Avg78Cadence Max82
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage415.34
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:11.99:11.912713778813' 8"0 ft
28:41.917:53.814014478803' 10"20 ft
38:51.226:45.014214678793' 10"20 ft
48:39.235:24.214314778793' 11"0 ft
58:45.544:09.714414677793' 11"0 ft
68:39.252:48.914414777823' 11"0 ft
6.958:11.41:01:00.314514777793' 11"20 ft

August 16th, 2007 - 7 Miles



























AM Weight-----
Time7:49 AM
Temp Start70.0FTemp End74.3F
Humidity Start95%Humidity End86%
Dew Point68.5FHumidity End69.9F
Weather?????
DistancePolar7.04GMaps7.02
Time1:03:02.1Polar Pace8:57GMaps Pace8:58.76Max Pace7:34
Avg HR141Min HR55Max HR148
In Zone (<= 145)57:29Above Zone (>145)5:33
Calories966
Running Index59
Min Alt.40 ftMax Alt.85 ftAvg Alt.65 ft
Ascent60 ft
Cadence Avg77Cadence Max96
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage408.32
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:18.59:18.512713978963' 7"0 ft
28:47.018:05.514114677803' 10"0 ft
39:03.327:08.814314876793' 10"20 ft
48:55.336:04.114414676773' 10"0 ft
58:57.245:01.314514776773' 10"0 ft
68:53.853:55.114514676793' 10"20 ft
78:47.41:02.42.514514776773' 11"20 ft
7.0419.61:03:02.114614676773' 7"0 ft

August 15th, 2007 - 4 Miles























AM Weight-----
Time8:42 AM
Temp Start73.8FTemp End75.8F
Humidity Start80%Humidity End73%
Dew Point67.1FHumidity End66.5F
Weather?????
DistancePolar3.84GMaps3.98
Time34:16.1Polar Pace8:55GMaps Pace8:36.61Max Pace7:54
Avg HR137Min HR53Max HR148
In Zone (<= 145)32:18Above Zone (>145)1:58
Calories502
Running Index60
Min Alt.40 ftMax Alt.85 ftAvg Alt.60 ft
Ascent20 ft
Cadence Avg80Cadence Max88
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage401.30
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:24.99:24.912413680883' 6"0 ft
28:42.418:07.314014580823' 9"20 ft
38:44.326:51.614314779803' 9"0 ft
3.847:24.534:16.114414878803' 9"0 ft

August 14th, 2007 - 7 Miles


























AM Weight-----
Time7:42 AM
Temp Start61.5FTemp End69.9F
Humidity Start97%Humidity End79%
Dew Point60.6FHumidity End63.1F
Weather?????
DistancePolar6.95GMaps7.02
Time1:01:49.3Polar Pace8:54GMaps Pace8:48.39Max Pace7:20
Avg HR140Min HR56Max HR148
In Zone (<= 145)57:47Above Zone (>145)4:02
Calories940
Running Index61
Min Alt.30 ftMax Alt.70 ftAvg Alt.55 ft
Ascent20 ft
Cadence Avg77Cadence Max97
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage397.32
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:22.99:22.912713578973' 7"0 ft
28:50.718:13.613914277793' 10"0 ft
38:49.727:03.314114377793' 10"20 ft
48:44.135:47.414314677783' 11"0 ft
58:56.244:43.614314777793' 10"0 ft
68:48.753:32.314414877823' 11"0 ft
6.958:17.01:01:49.314414877793' 11"0 ft

August 12th, 2007 - 12.54 Miles
































AM Weight-----
Time6:57 AM
Temp Start59.7FTemp End75.1F
Humidity Start95%Humidity End75%
Dew Point58.3FHumidity End66.6F
Weather?????
DistancePolar12.44GMaps12.54
Time1:53:10.5Polar Pace9:06GMaps Pace9:01.51Max Pace7:55
Avg HR142Min HR56Max HR148
In Zone (<= 145)1:39:42Above Zone (>145)13:28
Calories1757
Running Index62
Min Alt.-30 ftMax Alt.65 ftAvg Alt.15 ft
Ascent220 ft
Cadence Avg77Cadence Max90
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage390.30
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:22.09:22.012513378903' 7"0 ft
28:49.318:11.313714278793' 10"0 ft
38:48.426:59.714214578783' 10"0 ft
48:49.335:49.014314678793' 10"0 ft
59:00.544:49.514414777783' 10"0 ft
68:51.253:40.714314777783' 10"0 ft
79:09.71:02:50.414414777783' 9"20 ft
89:01.61:11:52.014414677793' 9"40 ft
99:13.51:21:05.514414777793' 9"40 ft
109:10.61:30:16.114514777793' 9"20 ft
119:21.01:39:37.114514776783' 8"40 ft
129:25.61:49:02.714514876793' 8"60 ft
12.444:07.81:53:10.514514776773' 8"0 ft

August 11th, 2007 - 6 Miles


























AM Weight-----
Time7:20 AM
Temp Start58.6FTemp End63.2F
Humidity Start96%Humidity End85%
Dew Point57.5FHumidity End58.6F
Weather?????
DistancePolar6.06GMaps6.15
Time54:59.7Polar Pace9:04GMaps Pace8:56.54Max Pace7:22
Avg HR141Min HR54Max HR147
In Zone (<= 145)49:25Above Zone (>145)5:34
Calories827
Running Index59
Min Alt.35 ftMax Alt.75 ftAvg Alt.55 ft
Ascent60 ft
Cadence Avg77Cadence Max91
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage377.76
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:22.39:22.312713979913' 7"0 ft
28:50.018:12.314114679823' 9"0 ft
39:04.727:17.014314777803' 9"20 ft
49:00.636:17.614414776773' 10"20 ft
58:57.045:14.614414777803' 10"0 ft
69:07.454:22.014514776783' 9"20 ft
6.0637.754:59.714514776773' 3"0 ft

Friday, August 10, 2007

Another Soggy 6 Miles

Another soggy morning. Some showers during run on gray day. Rain wasn't as bad a Wednesday, but still was wet.


























AM Weight171.2
Time7:10 AM
Temp Start66.9FTemp End66.7F
Humidity Start87%Humidity End87%
Dew Point62.8FHumidity End62.7F
WeatherCloudy/Showers
DistancePolar6.10GMaps6.15
Time54:17.9Polar Pace8:54GMaps Pace8:49.74Max Pace7:02
Avg HR140Min HR57Max HR147
In Zone (<= 145)51:11Above Zone (>145)3:06
Calories818
Running Index61
Min Alt.30 ftMax Alt.80 ftAvg Alt.60 ft
Ascent20 ft
Cadence Avg78Cadence Max95
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage371.61
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:28.89:28.812613779953' 6"0 ft
28:45.418:14.714014479823' 9"0 ft
38:54.627:09.314214678813' 9"0 ft
48:44.935:54.214414778793' 10"0 ft
58:46.044:40.214314778833' 10"20 ft
68:41.153:21.314314778803' 10"0 ft
6.1056.654:17.914414777793' 5"0 ft

Thursday, August 9, 2007

6 Miles

Just another 6 miles this morning. A lot cooler and less humid. Legs still feel slightly tired from Sunday's race.


























AM Weight170.8
Time5:49 AM
Temp Start68.2FTemp End68.4F
Humidity Start92%Humidity End93%
Dew Point65.7FHumidity End66.3F
WeatherClear
DistancePolar6.19GMaps6.15
Time54:32.4Polar Pace8:48GMaps Pace8:52.10Max Pace7:23
Avg HR139Min HR55Max HR147
In Zone (<= 145)53:00Above Zone (>145)1:32
Calories808
Running Index62
Min Alt.15 ftMax Alt.65 ftAvg Alt.50 ft
Ascent20 ft
Cadence Avg78Cadence Max90
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage365.46
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:35.59:35.512513578903' 6"0 ft
28:46.118:21.613814478803' 10"0 ft
38:43.427:05.014114478793' 10"20 ft
48:39.835:44.814314778793' 11"0 ft
58:31.844:16.614314778814' 0"0 ft
68:35.352:51.914314677784' 0"0 ft
6.191:40.354:32.214414777793' 10"0 ft

Wednesday, August 8, 2007

Rainy 6 Miler

Well this mornings run was a wet, rainy 6 mile loop run. A little slow as still recovering from the half marathon this past weekend, plus HR might be a couple of beats high. OK run.


























AM Weight171.6
Time5:45 AM
Temp Start76.1FTemp End76.0F
Humidity Start95%Humidity End95%
Dew Point74.6FHumidity End74.5F
WeatherRain
DistancePolar6.22GMaps3.98
Time57:00.4Polar Pace9:10GMaps Pace9:16.16Max Pace7:46
Avg HR139Min HR56Max HR146
In Zone (<= 145)56:30Above Zone (>145)0:30
Calories851
Running Index60
Min Alt.45 ftMax Alt.85 ftAvg Alt.65 ft
Ascent120 ft
Cadence Avg76Cadence Max91
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage359.31
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:52.59:52.512713676913' 6"0 ft
29:10.219:02.713814176803' 9"0 ft
39:06.428:09.114014576783' 10"40 ft
49:02.437:11.514214576773' 10"40 ft
58:54.646:06.114214676793' 10"0 ft
68:58.655:04.714214676773' 10"40 ft
6.221:55.757:00.414314676783' 10"0 ft

Monday, August 6, 2007

Since our last episode.....

Let's see whats happened since our last episode of the blog...

1. Friday was a planned off-day. Friday consisted of taking a retarded final for my CS class from the summer. Traveling into the hot/muggy city to get my number of the NYC Half. Travelling back home. Having a meeting with my Professor at 10pm about our CS project. My professor not having a working microphone (done over the computer), and proceeding rip out project apart (FUN). Me staying up til 1:30am trying to fix said project.

I was supposed to play golf Friday afternoon for the 1st time in almost two year but that didn't happen due to a forecast of storms plus a heat index ~100.

2. Friday night got about 1 hour sleep, felt like crap, achy, hot. Went to the bathroom a million times, lost 3 lbs.

3. Saturday was oppressively hot. I mean deathly hot. Felt like crap the whole day, didn't really eat much. Wasn't able to eat without feeling wierd until about 1pm. Then lazed around all day some in the pool. Just feel like utter crap. Went to bed at 9pm to get up at 3am for the NYC Half. I went on a slow 2 mile run in the AM, where my HR was sky high and I was super slow.

4. Alarm clock goes off 3am, I wake up at 420am. So I have to be in Manhattan at 90th and 5th by 6-615 am so I can drop off my bag and get in the proper corral (don't want to be behind everyone). Luckily, I got out of the house in under 5 minutes and got into the city by 5:40 (mind you its about 70+ miles away).

5. The race went well considering steps 1,2,3 and 4. I ran a 1:36:10.4, I wanted a sub 1:35. I died the last 3 miles. Went to fast in the park which is really hilly compared to LI.

6. My son's birthday party went well, beautiful day. Couldn't ask for better weather for August.

7. Off day today sore. Will not run the last summer series run a Hecksher State Park. My wife will (weather permitting), but I will get my free goodies!

So here are my two runs

Saturday August 4th, 2007





















AM Weight168.8
Time8:10 AM
Temp Start76.2FTemp End78.3F
Humidity Start87%Humidity End82%
Dew Point72.0FHumidity End72.4F
WeatherClear/Humid/Muggy
DistancePolar2.02GMaps2.02
Time21:07.7Polar Pace10:27GMaps Pace10:27.57Max Pace9:29
Avg HR142Min HR73Max HR147
In Zone (<= 145)19:11Above Zone (>145)1:56
Calories318
Running Index48
Min Alt.40 ftMax Alt.65 ftAvg Alt.55 ft
Ascent0 ft
Cadence Avg74Cadence Max91
Stride Length3' 5"
ShoesAdidas Supernova Control 9 Black/SilverMileage355.18
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
110:13.410:13.414014775913' 5"0 ft
210:39.120:52.514314673753' 4"0 ft
2.0215.221:07.714614673732' 5"0 ft


August 5th, 2007 - NYC Half Marathon

Note splits (5k - 22:15.8/22:15.8, 10k - 22:29.1/44:44.9, 15k - 22:36.0/1:07:20.9, 20k - 23:37.2/1:30:58.1)
































AM Weight?????
Time6:59 AM
Temp Start72.9FTemp End72.1F
Humidity Start58%Humidity End55%
Dew Point57.2FHumidity End55.0F
WeatherClear/Sunny/NOT Humid
DistancePolar----GMaps13.11 (HM)
Time1:36.10.4Polar Pace----GMaps Pace7:20.15Max Pace----
Avg HR---Min HR---Max HR---
In Zone (<= 145)----Above Zone (>145)----
Calories---
Running Index--
Min Alt.-70 ftMax Alt.85 ftAvg Alt.0 ft
Ascent2660 ft (HA)
Cadence Avg81Cadence Max86
Stride Length4' 7"
ShoesAdidas Rotterdam CC IVMileage184.68
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
16:58.16:58.14' 9"0 ft
27:35.514:35.64' 9"40 ft
36:55.221:30.84' 8"0 ft
47:10.028:40.8
5' 0"0 ft
57:07.035:47.8184845' 0"0 ft
67:24.343:12.1184845' 0"0 ft
77:12.050:24.184845' 0"0 ft
87:16.757:40.884845' 0"0 ft
97:20.11:05:00.984845' 0"0 ft
107:23.41:12:24.384845' 0"0 ft
117:33.11:19:57.484845' 0"0 ft
127:43.01:27:40.484845' 0"0 ft
137:41.71:35:22.784845' 0"0 ft
13.1147.71:36:10.484845' 0"0 ft

Thursday, August 2, 2007

Humidity Was Back - 4 Miles

Well this morning's run was back in the soup. 4 miles in warm, sticky conditions. I definitely feel worse after running in these conditions. Yesterday run was so much more enjoyable.























AM Weight172.2
Time7:08 AM
Temp Start70.1FTemp End72.4F
Humidity Start95%Humidity End96%
Dew Point68.6FHumidity End71.1F
WeatherClear/Humid/Muggy
DistancePolar3.95GMaps3.98
Time35:33.3Polar Pace9:00GMaps Pace8:56.01Max Pace7:29
Avg HR140Min HR57Max HR148
In Zone (<= 145)31:15Above Zone (>145)4:18
Calories543
Running Index58
Min Alt.25 ftMax Alt.75 ftAvg Alt.55 ft
Ascent0 ft
Cadence Avg78Cadence Max81
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage353.16
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:07.39:07.313014078803' 8"0 ft
28:53.018:00.314314678813' 9"0 ft
38:56.626:56.914414877793' 10"0 ft
3.958:36.435:33.314514776783' 9"0 ft

Wednesday, August 1, 2007

Easy 4

Did an easy 4 this morning. Not so humid, but still slightly warm. Trying to be fresh for Sunday's half marathon, which will probably be too warm.























AM Weight172.4
Time6:10 AM
Temp Start63.4FTemp End64.1F
Humidity Start94%Humidity End95%
Dew Point61.7FHumidity End62.6F
WeatherClear
DistancePolar3.98GMaps3.98
Time35:18.9Polar Pace8:51GMaps Pace8:52.39Max Pace7:34
Avg HR139Min HR57Max HR147
In Zone (<= 145)33:44Above Zone (>145)1:34
Calories527
Running Index61
Min Alt.30 ftMax Alt.75 ftAvg Alt.55 ft
Ascent0 ft
Cadence Avg77Cadence Max79
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage349.18
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:22.19:22.112813977793' 7"0 ft
28:43.118:05.214014577793' 11"0 ft
38:41.426:46.314314678793' 11"0 ft
3.988:32.335:18.914414777793' 11"0 ft

Tuesday, July 31, 2007

Caumsett 5k - Bleech

Well yesterday's 5k didn't go so great. Let's see what when wrong.

1. Warmed up to much (2.25 miles)
2. It was hot and humid.
3. I went out too fast (6:21 1st mile)

So when I passed the 2nd mile mark at 13:15, knowing I have a half marathon on Sunday I slowed it down. Ran my 3rd mile in 7:10 and ran a 21:06 without a sprint in the end. I knew I wasn't going to break 20:32 so I wanted to save myself for Sunday. I think the running in the humid weather over the weekend sapped the strength out of my legs. Plus it was hot and I felt like my head was going to explode. AHR for 3rd mile was less that AHR for 2nd mile also.

Warm-Up





















AM Weight170.8
Time6:19 PM
Temp Start79.5Temp End78.7F
Humidity Start69%Humidity End70%
Dew Point68.2FHumidity End67.9F
WeatherHazy Sun/Humid
DistancePolar2.25GMaps----
Time20:11.1Polar Pace8:58GMaps Pace8:58.27Max Pace6:18
Avg HR137Min HR85Max HR159
In Zone (<= 145)----Above Zone (>145)----
Calories294
Running Index58
Min Alt.20 ftMax Alt.70 ftAvg Alt.50 ft
Ascent40 ft
Cadence Avg76Cadence Max84
Stride Length3' 10"
ShoesAdidas Rotterdam CC IVMileage168.46
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
1/1.009:06.39:06.312914176783' 9"0 ft
2/1.039:01.39:01.314515976843' 11"40 ft
2.25/0.222:03.520:11.113814974773' 8"0 ft


5k Race






















AM Weight170.8
Time6:59 PM
Temp Start78.2Temp End77.8F
Humidity Start71%Humidity End72%
Dew Point67.8FHumidity End68.1F
WeatherHazy Sun/Humid
DistancePolar3.19GMaps3.11 (5k)
Time21:06.6Polar Pace6:37GMaps Pace6:47.27Max Pace5:56
Avg HR174Min HR102Max HR180
In Zone (<= 145)----Above Zone (>145)----
Calories464
Running Index53
Min Alt.25 ftMax Alt.65 ftAvg Alt.50 ft
Ascent40 ft
Cadence Avg83Cadence Max89
Stride Length4' 9"
ShoesAdidas Rotterdam CC IVMileage171.57
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
1/0.996:21.76:21.716817585894' 9"0 ft
2/1.046:52.813:14.517818083854' 9"40 ft
3/1.047:10.120:24.617517881834' 8"0 ft
3.11/0.1242.021:06.617817984845' 0"0 ft

Monday, July 30, 2007

Soggy 8 - Go Away Humidity

I guess we are in the dog days of summer as yesterday morning's run was the highest dew point value ever. Ran 8 miles and it was just plain not fun. Sweat was dripping off me and you just don't feel right when running at that DP.

Have a 5k race tonight at Caumsett Park. We'll see how it goes, but it is supposed to be soupy and might even have a thunderstorm. I'll be amazed if I break 20:32.

Looks like Sunday's half in the city will be moderately soupy and warm. Not looking to break any records for that run.

DP was a max of 72.9F during run




























AM Weight171.8
Time7:25 AM
Temp Start74.2Temp End78.0F
Humidity Start95%Humidity End81%
Dew Point72.7FHumidity End71.7F
WeatherMostly Cloudy/Hazy Sun/Humid
DistancePolar8.10GMaps8.02
Time1:13:04.8Polar Pace9:01GMaps Pace9:06.73Max Pace7:31
Avg HR141Min HR55Max HR148
In Zone (<= 145)1:03:15Above Zone (>145)9:49
Calories1123
Running Index61
Min Alt.20 ftMax Alt.85 ftAvg Alt.55 ft
Ascent180 ft
Cadence Avg77Cadence Max81
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage345.20
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:20.69:20.612413679803' 7"0 ft
28:47.418:08.013914478803' 10"0 ft
38:52.327:00.314314678803' 10"20 ft
48:56.335:56.614414777793' 10"40 ft
59:08.245:04.814414776783' 9"20 ft
68:58.354:03.114414776813' 10"40 ft
79:13.21:03:16.314514776783' 9"40 ft
88:54.31:12:10.614414776783' 10"0 ft
8.1054.21:13:04.814514877783' 7"20 ft

Saturday, July 28, 2007

Humidity Stinks - Soupy 6

Well it was super humid this morning on the run. Cut from the 7.02 loop to the 6.15 loop. Was pissed as I missed sub 9 runs for the whole week by a lousy second today. Went out to fast, plus the humidity did me in. Was soaked when I got home, plus it wiped me out since I was tired most of the day. Oh well.

















WeekMilesTimePaceAvg HRAvg Wt
112.322:12:34.710:45.67141.75174.65
214.122:26:28.710:22.43142.00174.80
318.023:08:07.710:26.40142.50175.15
422.353:40:36.39:52.23142.00176.55
526.324:24:50.010:03.72142.25175.70
613.312:04:08.49:19.61140.45175.53
721.003:17:06.29:23.15140.99175.48
830.414:59:36.99:51.15140.46174.20
932.935:07:27.99:20.22141.33173.92
1036.515:29:16.09:01.11143.88174.04
1141.976:23:08.49:07.73140.95172.90
1236.755:25:57.78:52.18143.84173.80
1336.285:21:38.58:51.93145.08173.13
1436.585:17:09.98:40.23143.89172.46



























AM Weight171.8
Time7:25 AM
Temp Start73.1Temp End74.5F
Humidity Start94%Humidity End89%
Dew Point71.4FHumidity End71.0F
WeatherMostly Cloudy/Humid
DistancePolar6.12GMaps6.15/td>
Time55:22.8Polar Pace9:03GMaps Pace9:00.29Max Pace7:46
Avg HR141Min HR55Max HR147
In Zone (<= 145)58:04Above Zone (>145)7:18
Calories851
Running Index59
Min Alt.40 ftMax Alt.90 ftAvg Alt.70 ft
Ascent140 ft
Cadence Avg77Cadence Max81
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage337.18
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
18:58.58:58.512814479803' 8"0 ft
28:47.817:46.314214778813' 10"20 ft
39:10.526:56.81441477773' 8"60 ft
49:05.936:02.714414677783' 9"0 ft
59:05.145:07.814414777803' 9"40 ft
69:08.554:16.314514777783' 9"20 ft
6.121:06.555:22.814414677773' 6"0 ft

Friday, July 27, 2007

Soupy 7

Humidity is back. Ran a soupy 7 miles this morning. Very humid. Run went well.

Got my number of the NYC Half in the email yesterday. 738 out of 13999, if that means anything.

By the way I am getting sick of pirates


























AM Weight173.8
Time6:54 AM
Temp Start69.6FTemp End72.5F
Humidity Start95%Humidity End95%
Dew Point68.1FHumidity End71.0F
WeatherMostly Cloudy/Humid
DistancePolar6.89GMaps7.02/td>
Time1:02:21.Polar Pace9:03GMaps Pace8:53.02Max Pace7:23
Avg HR141Min HR57Max HR148
In Zone (<= 145)54:02Above Zone (>145)8:19
Calories971
Running Index59
Min Alt.40 ftMax Alt.95 ftAvg Alt.65 ft
Ascent200 ft
Cadence Avg78Cadence Max83
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage331.03
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:16.19:16.112914279803' 7"0 ft
28:48.118:04.214214679813' 9"0 ft
39:01.127:05.314214779803' 8"60 ft
48:55.036:00.314414878803' 10"20 ft
59:09.145:09.414514777833' 9"20 ft
69:08.954:18.314414878833' 8"80 ft
6.898:03.51:02:21.814514877793' 9"20 ft

Wednesday, July 25, 2007

6 Miles, MAF PR

Well this morning was a good 6 miler. Another MAF PR, and it was a rather fast run at 8:43mpm. HR was low too, felt like I really had to pick up the pace to get the HR going. Seems like I'm making another jump. Encouraging for the NYC Half a week from Sunday. Hopefully the weather won't be too brutal.


























AM Weight173.0
Time6:02 AM
Temp Start59.6FTemp End61.3F
Humidity Start94%Humidity End95%
Dew Point57.9FHumidity End59.9F
WeatherClear/Slight Fog
DistancePolar6.16GMaps6.15/td>
Time53:41.5Polar Pace8:42GMaps Pace8:43.82Max Pace6:56
Avg HR139Min HR56Max HR147
In Zone (<= 145)51:13Above Zone (>145)2:28
Calories817
Running Index63
Min Alt.35 ftMax Alt.80 ftAvg Alt.60 ft
Ascent60 ft
Cadence Avg79Cadence Max96
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage324.41
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:15.49:15.412713879963' 7"0 ft
28:36.917:52.313914379813' 10"0 ft
38:41.126:33.414114579803' 10"20 ft
48:38.735:12.114314678803' 11"20 ft
58:31.343:43.414314679833' 11"0 ft
68:34.352:17.714414778803' 11"20 ft
6.161:23.853:41.514314678793' 8"0 ft

Tuesday, July 24, 2007

Robert Moses 5k

Well I wasn't really supposed to run a 5k last night, since the race was supposed to be a 1 mile race on the beach. Didn't want to run on the beach for fear of being injured. But due to the crappy weather (it rained most of the day), it was changed to a 5k on the roads at Robert Moses. Since it looked like it wasn't going to rain in the evening I ran the race tonight (instead of Kristin running the 1 mile race). Kristin, David and Allison made the trip out to see daddy run.

Course was flat as a pancake, but it was extremely windy being so close to the ocean. Ran a better than expected time, so it was good overall.

Warm-Up




















AM Weight171.0
Time6:19 PM
Temp Start69.7FTemp End69.0F
Humidity Start96%Humidity End96%
Dew Point68.5FHumidity End67.8F
WeatherCloudy/Misty/Windy
DistancePolar1.61GMaps-----
Time13:52.2Polar Pace8:35GMaps Pace-----Max Pace6:32
Avg HR139Min HR75Max HR156
In Zone (<= 145)10:22Above Zone (>145)3:30
Calories206
Running Index56
Min Alt.35 ftMax Alt.50 ftAvg Alt.45 ft
Ascent0 ft
Cadence Avg80Cadence Max89
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage318.26
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
18:28.98:28.913615681893' 10"0 ft
1.615:23.313:52.214314879803' 9"0 ft


5k Race






















AM Weight171.0
Time6:59 PM
Temp Start67.2FTemp End67.1F
Humidity Start98%Humidity End98%
Dew Point66.7FHumidity End66.5F
WeatherCloudy/Misty/Windy
DistancePolar3.28GMaps3.11(5k)
Time20:32.2Polar Pace6:15GMaps Pace6:36.21Max Pace5:12
Avg HR176Min HR94Max HR182
In Zone (<= 145)-----Above Zone (>145)----
Calories467
Running Index55
Min Alt.35 ftMax Alt.80 ftAvg Alt.50 ft
Ascent240 ft
Cadence Avg85Cadence Max113
Stride Length4' 11"
ShoesAdidas Rotterdam CC IVMileage166.21
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
1/1.046:34.86:34.8169177861134' 10"0 ft
2/1.066:39.913:14.717818085864' 11"60 ft
3/1.076:40.519:55.217918285864' 11"180 ft
3.11/0.1137.020:32.218218288895' 3"0 ft

Sunday, July 22, 2007

12.5 Miles

Ran 12.5 miles today. Nice morning, not too hot, not too humid. Managed to run it sub 9mpm so it was my faster at MAF for this course.

Harry Potter has been finished. Sad to see the series end, enjoyed reading the books. Luckily the spoilers I had seen on line were false and is not what happened in the book.

Feel like my Morton's Neuroma in my right foot might be coming back. Slightly sore, though it doesn't feel different on flat ground.
















WeekMilesTimePaceAvg HRAvg Wt
112.322:12:34.710:45.67141.75174.65
214.122:26:28.710:22.43142.00174.80
318.023:08:07.710:26.40142.50175.15
422.353:40:36.39:52.23142.00176.55
526.324:24:50.010:03.72142.25175.70
613.312:04:08.49:19.61140.45175.53
721.003:17:06.29:23.15140.99175.48
830.414:59:36.99:51.15140.46174.20
932.935:07:27.99:20.22141.33173.92
1036.515:29:16.09:01.11143.88174.04
1141.976:23:08.49:07.73140.95172.90
1236.755:25:57.78:52.18143.84173.80
1336.285:21:38.58:51.93145.08173.13

































AM Weight172.6
Time7:27 AM
Temp Start66.6FTemp End71.7F
Humidity Start71%Humidity End63%
Dew Point56.9FHumidity End58.3F
WeatherMostly Cloudy
DistancePolar12.55GMaps12.54
Time1:51:19.4Polar Pace8:52GMaps Pace8:52.65Max Pace7:48
Avg HR142Min HR54Max HR149
In Zone (<= 145)1:37:56Above Zone (>145)13:23
Calories1726
Running Index61
Min Alt.-15 ftMax Alt.70 ftAvg Alt.25 ft
Ascent260 ft
Cadence Avg77Cadence Max94
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage316.65
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:05.49:05.412513679943' 8"0 ft
28:40.017:45.413814579803' 10"0 ft
38:49.026:34.414214678793' 10"0 ft
48:55.035:29.414314777793' 10"0 ft
58:57.844:27.214414777783' 10"0 ft
68:47.053:14.214314777793' 10"0 ft
79:04.61:02:18.814414677783' 10"40 ft
88:52.11:11:10.914314778803' 10"60 ft
98:56.81:20:07.714414977793' 10"40 ft
108:46.01:28:53.714414977793' 10"20 ft
118:51.11:37:44.814414776783' 10"40 ft
128:57.61:46:42.414514776783' 10"60 ft
12.554:37.01:51:19.414514777784' 1"0 ft

Saturday, July 21, 2007

7 Miler

Did the same 7 miles as yesterday, today. What a difference the weather makes. Was a cool, not humid morning. Ran over 3 minutes faster this morning than last morning. Believe it was a MAF Pace PR. Harry Potter book arrived, trying to finish ASAP


























AM Weight173.4
Time7:21 AM
Temp Start60.5FTemp End66.6F
Humidity Start91%Humidity End76%
Dew Point57.8FHumidity End58.8F
WeatherHazy Sun
DistancePolar6.93GMaps7.02
Time1:02:10.0Polar Pace8:58GMaps Pace8:51.34Max Pace7:29
Avg HR141Min HR57Max HR147
In Zone (<= 145)57:42Above Zone (>145)4:28
Calories961
Running Index59
Min Alt.30 ftMax Alt.70 ftAvg Alt.50 ft
Ascent60 ft
Cadence Avg78Cadence Max81
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage316.65
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:27.99:27.912913879813' 7"0 ft
29:00.618:28.514114578813' 9"0 ft
39:05.127:33.614314678793' 8"20 ft
48:49.936:23.514414778793' 10"0 ft
58:51.745:15.214414777813' 10"20 ft
68:49.954:05.114414778813' 10"0 ft
6.938:04.91:02:10.014414778803' 11"20 ft

Friday, July 20, 2007

Soggy 7 Miles

Did 7 miles this morning. HR was a little high, so pace was a little slow. Golf class was cancelled yesterday so I could have run in the morning. Oh well. It was very humid out this morning. Was soaked when got home.



























AM Weight173.4
Time6:38 AM
Temp Start71.5FTemp End72.0F
Humidity Start96%Humidity End96%
Dew Point70.3FHumidity End70.8F
WeatherCloudy/Humid
DistancePolar7.03GMaps7.02
Time1:05:32.2Polar Pace9:19GMaps Pace9:20.14Max Pace7:50
Avg HR142Min HR59Max HR148
In Zone (<= 145)57:10Above Zone (>145)8:22
Calories1025
Running Index58
Min Alt.25 ftMax Alt.85 ftAvg Alt.55 ft
Ascent140 ft
Cadence Avg77Cadence Max81
Stride Length3' 8"
ShoesAdidas Supernova Control 9 Black/SilverMileage309.63
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:30.29:30.213114079813' 6"0 ft
29:04.918:35.114214677803' 8"0 ft
39:20.027:55.114314777793' 8"20 ft
49:13.737:08.814414778793' 8"20 ft
59:25.346:34.114514877793' 7"40 ft
69:24.555:58.614414877803' 8"20 ft
79:13.61:05:12.214414777793' 8"40 ft
7.0320.01:05:32.214814876772' 11"0 ft

Wednesday, July 18, 2007

6 Miles

Just the regular 6.15 mile run this morning. Legs a little tired from 5k on monday. Very humid out. Nothing spectacular.


























AM Weight174.6
Time5:47 AM
Temp Start70.1FTemp End71.0F
Humidity Start94%Humidity End93%
Dew Point68.3FHumidity End69.0F
WeatherCloudy/Humid
DistancePolar6.17GMaps6.15
Time55:37.5Polar Pace9:01GMaps Pace9:02.68Max Pace7:02
Avg HR140Min HR57Max HR148
In Zone (<= 145)53:11Above Zone (>145)2:26
Calories850
Running Index60
Min Alt.40 ftMax Alt.90 ftAvg Alt.70 ft
Ascent100 ft
Cadence Avg78Cadence Max92
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage302.61
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:31.39:31.312814078923' 7"0 ft
29:00.318:31.613814277793' 9"20 ft
38:57.327:28.914214577793' 9"20 ft
48:57.036:25.914314778783' 9"0 ft
58:49.445:15.314414678823' 10"40 ft
68:54.454:09.714414878793' 9"20 ft
6.171:27.855:37.514414578793' 10"0 ft

Tuesday, July 17, 2007

Belmont 5k

Ran the Belmont State Park 5k last night. Not quite as hot as last week at the Hempstead 4k, but still warm. Ran pretty well, but if the mile splits were correct went out way to fast for the race. Reran most of the race loop after the race for some extra miles.

Warmup




















AM Weight172.8
Time6:18 PM
Temp Start77.6FTemp End77.2F
Humidity Start53%Humidity End53%
Dew Point59.1FHumidity End58.7F
WeatherMostly Cloudy
DistancePolar1.81GMaps---
Time15:47.6Polar Pace8:34GMaps Pace-------Max Pace6:31
Avg HR146Min HR59Max HR160
In Zone (<= 145)-------Above Zone (>145)----
Calories247
Running Index53
Min Alt.45 ftMax Alt.60 ftAvg Alt.50 ft
Ascent0 ft
Cadence Avg78Cadence Max93
Stride Length3' 11"
ShoesAdidas Supernova Control 9 Black/SilverMileage296.46
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
18:40.18:40.114015478933' 10"0 ft
1.816:48.815:29.215216078834' 0"0 ft


Race






















AM Weight172.8
Time6:59 PM
Temp Start76.6FTemp End76.1F
Humidity Start53%Humidity End55%
Dew Point58.2FHumidity End58.8F
WeatherMostly Cloudy
DistancePolar3.28GMaps3.11 (5k)
Time21:02.3Polar Pace6:24GMaps Pace6:45.88Max Pace5:12
Avg HR176Min HR109Max HR183
In Zone (<= 145)-------Above Zone (>145)----
Calories481
Running Index54
Min Alt.40 ftMax Alt.55 ftAvg Alt.50 ft
Ascent0 ft
Cadence Avg84Cadence Max110
Stride Length4' 10"
ShoesAdidas Rotterdam CC IVMileage160.06
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
1/1.006:25.26:25.2170177851104' 9"0 ft
2/1.087:00.413:25.617717984854' 10"0 ft
3/1.097:01.520:27.117918184874' 10"0 ft
3.11/0.1135.221:02.318218389915' 4"0 ft


Cooldown


















AM Weight172.8
Time7:22 PM
Temp Start76.1FTemp End75.4F
Humidity Start55%Humidity End62%
Dew Point58.8FHumidity End61.5F
WeatherMostly Cloudy
DistancePolar3.04GMaps----
Time25:41.3Polar Pace8:27GMaps Pace6:45.88Max Pace7:39
Avg HR148Min HR112Max HR155
In Zone (<= 145)-------Above Zone (>145)----
Calories427
Running Index56
Min Alt.40 ftMax Alt.65 ftAvg Alt.50 ft
Ascent0 ft
Cadence Avg77Cadence Max80
Stride Length4' 0"
ShoesAdidas Rotterdam CC IVMileage163.10
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent

Sunday, July 15, 2007

Hot, Crappy Run

Cut today's run short by 4.5 miles due to time and just not feeling right on the run. I think it was too humid and I was just tired. Oh well, hopefully its not a sign of something else.....



























tr
AM Weight172.0
Time7:24 AM
Temp Start72.6FTemp End76.1F
Humidity Start89%Humidity End81%
Dew Point69.0FHumidity End69.8F
WeatherHazy Sun
DistancePolar8.00GMaps8.13
Time1:15:47.6Polar Pace9:28GMaps Pace9:19.36Max Pace8:12
Avg HR142Min HR57Max HR151
In Zone (<= 145)1:07:28Above Zone (>145)8:19
Calories1175
Running Index59
Min Alt.-20 ftMax Alt.60 ftAvg Alt.25 ft
Ascent120 ft
Cadence Avg77Cadence Max80
Stride Length3' 8"
ShoesAdidas Supernova Control 9 Black/SilverMileage294.65
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:26.29:26.212913878803' 7"0 ft
28:56.48:56.414014478793' 9"0 ft
39:04.127:26.714414677783' 9"0 ft
49:05.336:32.014414777783' 9"0 ft
59:25.145:57.114414876793' 8"40 ft
69:50.955:48.014414676783' 6"20 ft
79:50.01:05:38.014514776783' 6"0 ft
810:06.71:15:44.714415176773' 5"60 ft
8.002.91:15:47.61431437777-----0 ft

Saturday, July 14, 2007

6 Miler

Basic 6 Miler, cut it short since Kristin had to go to work, I was running super fast plus I plan on running 12.5 tommorrow and didn't want to kill myself.















WeekMilesTimePaceAvg HRAvg Wt
112.322:12:34.710:45.67141.75174.65
214.122:26:28.710:22.43142.00174.80
318.023:08:07.710:26.40142.50175.15
422.353:40:36.39:52.23142.00176.55
526.324:24:50.010:03.72142.25175.70
613.312:04:08.49:19.61140.45175.53
721.003:17:06.29:23.15140.99175.48
830.414:59:36.99:51.15140.46174.20
932.935:07:27.99:20.22141.33173.92
1036.515:29:16.09:01.11143.88174.04
1141.976:23:08.49:07.73140.95172.90
1236.755:25:57.78:52.18143.84173.80




























AM Weight172.8
Time7:20 AM
Temp Start62.7FTemp End70.1F
Humidity Start95%Humidity End83%
Dew Point61.2FHumidity End64.7F
WeatherPartly Cloudy
DistancePolar6.09GMaps6.15
Time55:59.3Polar Pace9:12GMaps Pace9:06.23Max Pace7:11
Avg HR141Min HR57Max HR147
In Zone (<= 145)51:36Above Zone (>145)4:23
Calories857
Running Index58
Min Alt.30 ftMax Alt.75 ftAvg Alt.55 ft
Ascent40 ft
Cadence Avg77Cadence Max82
Stride Length3' 9"
ShoesAdidas Supernova Control 9 Black/SilverMileage286.52
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:33.29:33.213014177793' 7"0 ft
29:07.418:40.614114677793' 9"0 ft
39:13.627:54.214314677793' 8"20 ft
49:00.536:54.714314677793' 9"0 ft
59:03.045:57.714414777823' 9"20 ft
69:10.255:07.914414777793' 9"0 ft
6.0951.455:59.314414676773' 3"20 ft

Friday, July 13, 2007

8 Miles

Ran an 8 miler this morning. Slightly disappointed as I had some slowdown over the last 2 miles +. Also, my Polar was way off again this morning (it was too long). For some strange reason my left quad was itchy towards the end of the run (build up of lactic acid). Missed being sub 9mpm by a second. Probably went out too fast in the early miles.




























AM Weight174.6
Time6:39 AM
Temp Start62.4FTemp End66.7F
Humidity Start95%Humidity End94%
Dew Point60.9FHumidity End65.2F
WeatherMostly Cloudy
DistancePolar8.22GMaps8.02
Time1:12:11.7Polar Pace8:47GMaps Pace9:00.11Max Pace6:54
Avg HR141Min HR57Max HR148
In Zone (<= 145)1:03:43Above Zone (>145)8:28
Calories1127
Running Index62
Min Alt.35 ftMax Alt.75 ftAvg Alt.55 ft
Ascent40 ft
Cadence Avg78Cadence Max83
Stride Length3' 10"
ShoesAdidas Supernova Control 9 Black/SilverMileage280.37
MileTimeTotal TimeAvg HRMax HRAvg CadMax CadStride LengthAscent
19:05.29:05.212813979813' 8"0 ft
28:27.117:32.313914478804' 0"0 ft
38:34.526:06.814314778803' 11"0 ft
48:35.334:42.114414778793' 11"0 ft
58:34.543:16.614414778803' 11"20 ft
68:45.752:02.314414878833' 10"0 ft
79:01.51:01:03.814414878793' 9"20 ft
89:08.81:10:12.614414877783' 8"0 ft
8.221:59.11:12:11.714514777783' 8"0 ft