Hi everyone,<br><br>
Great running folks. Keep it up!<br><br>
Here's my report for the day:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/27/2007 <b>Time:</b> 15:29<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 12.0 miles<br><b>Total time:</b> 02:15:08.1 <b>Average Per Mile:</b> 00:10:47.1<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 175<br><b>Average HR:</b> 145<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 24.0<br><b>Weather:</b> Sunny, hot and humid.<br><b>Temperature:</b> 89 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 88 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 93 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Temperature:</b> 92 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 66 <b>Time:</b> Start<br><b>Dew Point:</b> 66 <b>Time:</b> End<br><b>Wind speed:</b> 6 <b>Max Gust:</b> 13 <b>Direction:</b> S<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Plan tonight was a 12 mile medium long run. I did this by doing the 10 miles of the trail, and did a repeat on mile 2 to 3 and then 3 back to 2.<br><br>
My other goal tonight was to get through the run without falling on my ass. I accomplished that.<br><br>
It was hot, humid, and just plain tough night to run. I was slower than I would have liked due to the heat and some tired legs, but I got the job done.<br><br>
I did see some wildlife tonight. I saw a blue herron, a jack-rabbit, a large snapping turtle, a beaver, a family of 6 ducks, and a ferrell cat.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5m out 00:54:22.4 5.0 00:10:52.5 148 146 00:54:22.4<br>
3m back 00:34:21.1 3.0 00:11:27.0 149 151 01:28:43.5<br>
1m out 00:09:09.0 1.0 00:09:09.0 148 149 01:37:52.5<br>
1m back 00:09:00.0 1.0 00:09:00.0 150 150 01:46:52.5<br>
2m back 00:22:32.2 2.0 00:11:16.1 162 153 02:09:24.7<br>
Recov-1 00:05:43.4 0.0 00:00:00.0 105 121 02:15:08.1