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I ran 75 minutes in the woods. I had both of my sons massage my calves later. I might try concrete on Sunday. Then, eh...what's the hurry to torture myself.<br><br>
Did my first speedwork on my bike Saturday, it went well, maybe too well. I average 19.9 mph for 32 miles. I'm so ready to smash the 20 mph barrier. <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif">ccasion5:
 

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Hi all,<br><br>
I'll post a full report later this weekend. Right now, I'm on my way out the door.<br><br>
Tonight's run went according to plan.<br><br>
Tomorrow is a 5 recovery<br><br>
I have something special planned for Sunday to make up for Wednesday's disaster. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Wish me luck folks.<br><br>
I will be out of Internet contact most of the weekend, so I'll post the reports on Sunday night.
 

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Great job everyone today!<br><br>
Fox-runr - I sure wish I had someone to massage my calves. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> Lucky lady...keep getting better and awesome ride!
 

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As promised here are the details on Friday night's run:<br><br><b>Date:</b> 07/13/2007 <b>Time:</b> 17:24<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 12.0 miles<br><b>Total time:</b> 01:39:04.0 <b>Average Per Mile:</b> 00:07:47.7<br><b>Time at Speed:</b> 00:50:16.3 <b>Speed Miles:</b> 7.0 <b>Avg:</b> 00:07:10.9<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 181<br><b>Average HR:</b> 160<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 30.0<br><b>Weather:</b> Cloudy.<br><b>Temperature:</b> 81 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 74 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 49 <b>Time:</b> Start<br><b>Dew Point:</b> 54 <b>Time:</b> End<br><b>Wind speed:</b> 2 <b>Max Gust:</b> 13 <b>Direction:</b> W<br><br>
Plan tonight was 12 miles with 7 miles at LT.<br><br>
I ran it at the track, doing a 2.5 mile warm-up, 7 miles at LT and then a 2.5 mile cooldown.<br><br>
Clouds rolled in and it cooled off quite a bit thankfully.<br><br><b>Run Segments<br>
Name Time Dist AvgMile HR AvgHR Total Time</b><br>
Warmup 00:21:05.6 2.5 00:08:26.2 146 143 00:21:05.6<br>
LT-1 00:07:15.7 1.0 00:07:15.7 163 159 00:28:21.3<br>
LT-2 00:07:09.5 1.0 00:07:09.5 169 168 00:35:30.8<br>
LT-3 00:07:06.1 1.0 00:07:06.1 173 170 00:42:36.9<br>
LT-4 00:07:11.0 1.0 00:07:11.0 176 175 00:49:47.9<br>
LT-5 00:07:07.1 1.0 00:07:07.1 177 173 00:56:55.0<br>
LT-6 00:07:12.2 1.0 00:07:12.2 179 179 01:04:07.2<br>
LT-7 00:07:14.7 1.0 00:07:14.7 178 177 01:11:21.9<br>
Cooldown-1 00:08:55.1 1.0 00:08:55.1 160 166 01:20:17.0<br>
Cooldown-2 00:13:14.9 1.5 00:08:49.9 159 158 01:33:31.9<br>
Recov-1 00:05:32.1 0.0 00:00:00.0 98 119 01:39:04.0
 
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