[Cappy]

13.34 cycling miles, on the trainer, 34.50

 

[dg1]

16.25 miles on the GLER course.<br><br>
15.5 miles (2 laps) in 2:28. 1st lap in 1:13. 2nd lap in 1:15. .75 mile cool down.<br><br>
High 50's at the start and 65 at the end. Bright sun with great views from the Vista Trail.

 

[wherestheportojohn]

weights:<br>
upper/push-pull format<br><br>
TM:<br>
4 miles nice 'n' slow [duh, is there any other pace for me?!]<br><br>
~cheers~

 

[Notey]

Normally one would think that running with a hangover is NOT fun. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
However, I kicked some serious butt this morning. I ran 18.25 miles in 2:20 and never slowed.<br><br>
Went to the beach with the kids this afternoon and I'm having a beer or two now, so if I drop off all of sudden you know what happ....zzzzzzzzzzzzzzzzzzzzzzzzz.

 

[equinox marathon 43]

Hi all,<br><br>
Great efforts all! Keep up the awesome job!<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 07/21/2007 <b>Time:</b> 16:09<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 9.0 miles<br><b>Total time:</b> 01:11:32.3 <b>Average Per Mile:</b> 00:07:56.9<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=244346" target="_blank">Lake To Whitehouse and back</a><br><b>Max HR (for entire workout):</b> 185<br><b>Average HR:</b> 168<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 104.1<br><b>Weather:</b> Sunny.<br><b>Temperature:</b> 73 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 73 <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> 58 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 8 <b>Direction:</b> NNE<br><br>
Plan today was a 8 to 15K race dress rehersal race. Pfitz did not specify if I should run this at my marathon race pace, or run it like a 8 to 15K race.<br><br>
I was away for the weekend, and could not find a race of that distance nearby, so I opted for a hard run of 9 miles over a very hilly course.<br><br>
Desired effect was met, as the HR went to 185. I was hoping to do this course in about 8:00 miles since it was mostly pavement, and that would translate to about 9:00 on trail.<br><br>
Felt okay. Forgot my Camelbak at home, so I had to handheld bottle it. And I also had some stomach issues from about mile 3 on.<br><br>
Mile markers 2.5 and 6.5 are kind of unofficial. I just happened to look at the watch at those points and remember the time. That is why there is no HR data associated with them.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
M2.5 00:19:39.0 2.5 00:07:51.6 0 0 00:19:39.0<br>
M4.5 00:15:24.2 2.0 00:07:42.1 162 163 00:35:03.2<br>
M6.5 00:16:16.0 2.0 00:08:08.0 0 0 00:51:19.2<br>
M9.0 00:20:13.1 2.5 00:08:05.2 174 177 01:11:32.3