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40 mins stepper. core work. stretching/rolling
 

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S-T-R-E-T-C-H / 6 miles easy / S-T-R-E-T-C-H<br><br><img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"><a href="http://www.onemoremile.net" target="_blank">ne More Mile</a><br><br><a href="http://interwovendesign.com/kick/userdisplay.php3?username=mrbill" target="_blank">mrbill</a>
 

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4 .5 @ lunch<br><br>
86 and sunny.<br><br>
What is this southern Florida????
 

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bout time someone starts this - I was intirely too lazy<br><br>
8 easy this am<br>
6 easy @ lunch<br><br>
Recovery day in the books
 

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4.5ish last night. 5ish tonight. 6ish tomorrow.<br><br>
My legs are still recovering from the trail race, and the pollen count is through the roof. Not the best of days here.
 

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4 miles of recovery for me this morning. This was my 40th day in a row of running. Funny how my recovery days are 10 miles shorter than Flounder's. I'm jealous of his high mileage.
 

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6.4 miles at a leisurely pace. First run since the 15k race last Sunday. I was on the lookout for a mother grizzly with two cubs, because she was supposed to be on my running route, but no luck! Maybe tomorrow.
 

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Hi all,<br><br>
Great running folks. Keep it up.<br><br>
The plan tonight was 12 mile medium-long run. I opted for the trail.<br><br>
I ran the 5 mile out, then ran back to the mile 2 marker. Then I turned around and ran back to the mile 3 marker. Then I turned back and ran back to the start.<br><br>
It was slow, warm, a bit humid, and my legs were a bit tired, but I managed to get the run in.<br><br>
Here's the data:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 06/01/2007 <b>Time:</b> 15:27<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 12.0 miles<br><b>Total time:</b> 02:11:18.8 <b>Average Per Mile:</b> 00:10:31.5<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 177<br><b>Average HR:</b> 153<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 88.0<br><b>Weather:</b> Sunny at start. Light rain during mile 4. Cloudy and breezy the rest of the time.<br><b>Temperature:</b> 87 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 76 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 58 <b>Time:</b> Start<br><b>Dew Point:</b> 62 <b>Time:</b> End<br><b>Wind speed:</b> 3 <b>Max Gust:</b> 13 <b>Direction:</b> NNW<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Plan tonight was to do a 12 mile medium long run. I opted for the trail tonight.<br><br>
I did the 5 mile out, ran back to the mile 2 marker. Then I repeated mile 2 to 3 and 3 back to 2 before going back to the start.<br><br>
I thought I was going to get into trouble because of some rain and some nasty looking clouds. No problem though.<br><br>
Clouds were a savior as it was very hot at the start.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5m out 00:50:28.1 5.0 00:10:05.6 151 148 00:50:28.1<br>
3m back 00:34:39.2 3.0 00:11:33.1 150 155 01:25:07.3<br>
1m out 00:11:01.9 1.0 00:11:01.9 157 155 01:36:09.2<br>
1m back 00:11:19.5 1.0 00:11:19.5 160 158 01:47:28.7<br>
2m to start 00:18:49.1 2.0 00:09:24.5 169 164 02:06:17.8<br>
Recov-1 00:05:01.0 0.0 00:00:00.0 104 126 02:11:18.8
 
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