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Friday, September 7 Runs

1056 Views 27 Replies 23 Participants Last post by  Ken A
Did my 4.2 mile hill run (see below). 65 degrees and wicked humid. Wanted to get out there before it gets unbearable like they're predicting. Have a great day!<br><br><img alt="" src="" style="border:0px solid;">
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Hello masters and Everyone else. I see the Missouri and Nebraska were out in force today.<br>
I got in 6.5 at lunch in 1:05:02. temps at 79 Very happy east sort of run.<br><br>
Pink... I'm doing a 30K in 2 weeks and then Richmond Marathon November 10th then sluff til January Boston training. My first Boston is my "A" race so these others will be to keep in shape and not PR... but maybe BQ in my "new" AG at Richmond?? That's the plan. I'm kinda following a 55 mpw Pfitz plan.<br><br>
Hi Perch!<br><br>
Hi Pink! I guess I found the answer to my question. I asked you when your next LR is. It was today! Good job pushing through. You'd better carbo load for tonight!<br><br>
See ya, time to leave work behind,<br>
An easy 2 miles today, mostly just to say I've run every day this week.
Hi all,<br><br>
Great running folks! Keep it up!<br><br>
Today was my last run on the Merrimack River Trail prior to the Equinox Marathon. I'll still have a few trail runs to do after I get to Alaska, and I will probably do some after I get home, but for now, I'm done with the Merrimack River Trail.<br><br>
Anyhow here's today's report:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 09/07/2007 <b>Time:</b> 15:27<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 5.0 miles<br><b>Total time:</b> 00:51:34.1 <b>Average Per Mile:</b> 00:09:39.6<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 152<br><b>Average HR:</b> 143<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 98.35<br><b>Weather:</b><br><b>Temperature:</b> 92 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 92 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 96 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Temperature:</b> 94 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 65 <b>Time:</b> Start<br><b>Dew Point:</b> 62 <b>Time:</b> End<br><b>Wind speed:</b> 5 <b>Max Gust:</b> 9 <b>Direction:</b> SW<br><br><a href="" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
Plan tonight was 5 miles of recovery. I took it very slow and careful. I did not want to fall today.<br><br>
Last run on the river trail before the marathon.<br><br>
Pretty warm night.<br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
2.5m out 00:23:57.2 2.5 00:09:34.9 143 141 00:23:57.2<br>
2.5m back 00:24:20.9 2.5 00:09:44.4 151 148 00:48:18.1<br>
Recov-1 00:03:16.0 0.0 00:00:00.0 104 131 00:51:34.1
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Good Evening All-Looks like a lot of hard work going on out there! No run for me today-but I have a 5k for tomorrow morning.<br>
Good Luck Weekend Runners!!!!!!!!!<img alt="" class="inlineimg" src="" style="border:0px solid;" title="cheers"><img alt="" class="inlineimg" src="" style="border:0px solid;" title="hello1">(I like these little circle people)
Easy run for a lil' over 3 miles. Long run tomorrow morning.
I've been staying real consistent and have run 3 miles every other day for 2 weeks now post C25K.<br>
This afternoon's was 3 miles in 33:43 for an average pace of 11:13, I pushed the last bit and got my pace down to 9:30 for 1/4 mile.<br>
Ave HR of 146 with a max of 161.<br>
74 degrees at 3:30 PM with a breeze.<br>
It felt good!
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