Hi all,<br><br>
SGH - Nice ride yesterday.<br><br>
Everyone - great running folks! Keep up the great work.<br><br>
As for me, the plan on the Pfitz/Douglas 18/70 program today called for 15 miles. As some of you remember I had quite the adventure the other night on the trail, and came up 3 miles short. I made some of that up on Friday night when I did 13.2 while the plan was 11. I made up the rest of the shortfall tonight. The plan was for 15. I did 16.4.<br><br>
This course is based on my 15.2 mile loop, and I did an add-on took me over to my hill repeats course. The add-on was 1.2 miles, including the 1 mile hill repeat course.<br><br>
When you see the mile markers below, they are based on the 15.2 mile loop. The add-on is in seperately. The add-on is actually at about mile 7.7, but it is easier for me to do it the way I've done it, ie follow the mile markers for my 15.2 mile loop, and keep the add-on seperate.<br><br>
Anyway, here's the data:<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 05/20/2007 <b>Time:</b> 14:45<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 16.4 miles<br><b>Total time:</b> 02:27:49.4 <b>Average Per Mile:</b> 00:08:41.5<br><b>Course:</b> <a href="http://www.usatf.org/routes/view.asp?rID=35074" target="_blank">Home 15.2 mile loop</a> with <a href="http://www.usatf.org/routes/view.asp?rID=130255" target="_blank">Beaverbrook add-on</a><br><b>Max HR (for entire workout):</b> 170<br><b>Average HR:</b> 155<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 74.0<br><b>Weather:</b> Rainy and cloudy till mile 7, then partly sunny.<br><b>Temperature:</b> 55 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 61 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 52 <b>Time:</b> Start<br><b>Dew Point:</b> 54 <b>Time:</b> End<br><b>Wind speed:</b> 0 <b>Max Gust:</b> 5 <b>Direction:</b> NNW<br><br>
The plan today on the Pfitz/Douglas 18/70 plan was 15 miles. I had to cut a run short earlier in the week. I made for some of it on Friday. I made up for the rest of it today, doing my 16.4 mile loop.<br><br>
It was raining when I started, and I wore my safety vest when I started. But by mile 7, the sun was peeking out and it felt a lot warmer. The sun was also evaporating the rain water on the ground, making it feel more humid than the dew point indicates.<br><br>
I felt like I ran pretty well, but there is no doubt in my mind, there was a bonk on the way if I tried to go much further. The legs were tired and the HR was on the way up.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:40.0 1.0 00:08:40.0 0 0 00:08:40.0<br>
Mile 2 00:08:19.6 1.0 00:08:19.6 151 152 00:16:59.6<br>
Mile 3 00:08:33.1 1.0 00:08:33.1 151 154 00:25:32.7<br>
Mile 4 00:08:28.5 1.0 00:08:28.5 155 156 00:34:01.2<br>
Mile 5 00:08:30.1 1.0 00:08:30.1 150 153 00:42:31.3<br>
Mile 6 00:08:29.5 1.0 00:08:29.5 155 153 00:51:00.8<br>
Mile 7 00:08:31.6 1.0 00:08:31.6 157 156 00:59:32.4<br>
Mile 8 00:08:53.7 1.0 00:08:53.7 154 152 01:08:26.1<br>
Beaverbrook 00:11:02.7 1.2 00:09:12.2 143 151 01:19:28.8<br>
Mile 9 00:08:37.5 1.0 00:08:37.5 151 152 01:28:06.3<br>
Mile 10 00:08:49.3 1.0 00:08:49.3 152 154 01:36:55.6<br>
Mile 11 00:08:52.1 1.0 00:08:52.1 161 159 01:45:47.7<br>
Mile 12 00:09:33.7 1.0 00:09:33.7 157 160 01:55:21.4<br>
Mile 13 00:08:48.6 1.0 00:08:48.6 162 161 02:04:10.0<br>
Mile 14 00:08:15.0 1.0 00:08:15.0 166 164 02:12:25.0<br>
Mile 15 00:08:32.4 1.0 00:08:32.4 169 167 02:20:57.4<br>
Mile 15.2 00:01:35.0 1.0 00:01:35.0 168 170 02:22:32.4<br>
Recovery-1 00:03:12.7 0.0 00:00:00.0 127 132 02:25:45.1<br>
Recovery-2 00:02:04.3 0.0 00:00:00.0 113 117 02:27:49.4