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A beautiful day here in central Massachusetts, probably the best weather we've had in well over a month. It was around 65*F and 40% humidity while I ran this morning. Clear blue sky, and a slight breeze. What a difference from last weekend!<br><br>
20 miles 3:02:37 (9:07). A bit faster than intended, but my running parter and I were both feeling great. Puts me at 51 miles for the week. WooHoo!<br><br>
Hope everyone is enjoying their day!
 

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Hi all,<br><br><b>Cappy</b> - Nice ride.<br><br><b>Jen</b> - Great job on your 20 miler.<br><br>
Here's my report:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 08/05/2007 <b>Time:</b> 07:50<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 18.0 miles<br><b>Total time:</b> 02:49:40.3 <b>Average Per Mile:</b> 00:09:08.9<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 150<br><b>Average HR:</b> 133<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 185.35<br><b>Weather:</b><br><b>Temperature:</b> 67 <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> 49 <b>Time:</b> Start<br><b>Dew Point:</b> 45 <b>Time:</b> End<br><b>Wind speed:</b> 1 <b>Max Gust:</b> 6 <b>Direction:</b> N<br><br><a href="http://www.gmap-pedometer.com/?r=230385" target="_blank">HOME 15.2 MILE LOOP</a> with <a href="http://www.gmap-pedometer.com/?r=251415" target="_blank">BEAVERBROOK ADD-ON</a> and a 1.6 mile out and back add-on.<br><br>
Weather was a lot better today than it has been for the last few days.<br><br>
Unfortunately it did not help me. I was pretty flat out there this morning.<br><br>
I kind of lucked out at the mile 5 marker. During mile 6 I passed a park that I was going to be coming by later in the run. I looked over and noticed a porta-john. It normally isn't there, but it was there today. Sure enough, on the way back, it came in very handy! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
In the data below, the mile markers are based on my 15.2 mile loop. The Beaverbrook add on is at mile 7.75. I took a split time at mile 7.75 from mile 7, did the add-on, took a split for the add-on and then took a split at the normal mile 8 marker. In this way, I can keep the same mile markers.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:55.4 1.0 00:08:55.4 132 131 00:08:55.4<br>
Mile 2 00:08:49.0 1.0 00:08:49.0 131 133 00:17:44.4<br>
Mile 3 00:08:40.9 1.0 00:08:40.9 134 135 00:26:25.3<br>
Mile 4 00:09:07.5 1.0 00:09:07.5 132 133 00:35:32.8<br>
Mile 5 00:08:51.8 1.0 00:08:51.8 130 132 00:44:24.6<br>
Mile 6 00:08:50.1 1.0 00:08:50.1 132 133 00:53:14.7<br>
Mile 7 00:09:29.6 1.0 00:09:29.6 131 135 01:02:44.3<br>
Mile 8 00:08:27.2 1.0 00:08:27.2 134 131 01:11:11.5<br>
Beaverbrook 00:11:39.3 1.2 00:09:42.7 125 130 01:22:50.8<br>
Mile 9 00:09:03.9 1.0 00:09:03.9 128 128 01:31:54.7<br>
Mile 10 00:09:10.5 1.0 00:09:10.5 135 133 01:41:05.2<br>
Mile 11 00:09:23.4 1.0 00:09:23.4 138 134 01:50:28.6<br>
Mile 12 00:10:13.3 1.0 00:10:13.3 130 136 02:00:41.9<br>
Mile 13 00:09:33.9 1.0 00:09:33.9 137 135 02:10:15.8<br>
Mile 14 00:08:59.2 1.0 00:08:59.2 137 138 02:19:15.0<br>
Mile 15.2 00:11:01.4 1.2 00:09:11.2 137 140 02:30:16.4<br>
0.8m out 00:07:15.6 0.8 00:09:04.5 144 141 02:37:32.0<br>
0.8m back 00:07:07.9 0.8 00:08:54.9 140 141 02:44:39.9<br>
Recov-1 00:03:00.1 0.0 00:00:00.0 99 110 02:47:40.0<br>
Recov-2 00:02:00.3 0.0 00:00:00.0 96 101 02:49:40.3
 

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Trail run this morning at Vickery Creek in Roswell sponsored by Big Peach Running Company. There were a couple of steep hills, some parts you could run pretty fast on, others you pretty much walked. Nice scenery. Humidity was really bad. My shirt was soaked by the time I finished by second loop for a total of 6.75 miles.<br><br>
Got home, put everything in the washer, took a shower and made sure I didn't bring home any ticks or other trail creatures with me.
 

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I finally think I am caught up on my sleep - Made for a nice 16 mile easy run this am<br><br>
- Good running to all
 

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weights:<br>
Upper + core/push-pull format<br><br>
not strong like bull today<br><br><br>
dammit <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad10.gif" style="border:0px solid;" title="sad10">
 
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