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I ran 12 slowish miles morning. Nothing major to report except for this...<br><br><a href="http://www.kickrunners.com/forum/showthread.php?p=186324#post186324" target="_blank">http://www.kickrunners.com/forum/sho...324#post186324</a>
 

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6 Recovery miles with 6x100 ... actually it was 6x.08 miles (I was on the treadmill) which was really 6 x 128.75 meters, but it takes longer to get up to speed on a TM than on a track, so I gave myself the extra bit to get there. Recovery pace: 9:22, 100m pace: 7:13.
 

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6 this morning......<br>
We were supposed to do an 8.5 mile tempo run but I woke up with my running cranky pants on. I almost quit after 2.5 miles. Everything was going wrong! I got stabbed by a tree branch and ran face-first into a spiderweb. I was so sleepy that it even made have to try to not cry. So, we headed back to the house and got a sip of water. I could tell Brian wanted to keep going so I told him I would do 1 more mile, then he could do the rest on his own. 1 mile turned to 2 which turned to 3 and finally 4. Total 6 miles with 1.5 just under tempo pace and 1 mile at tempo pace....... no guts, no glory!
 

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1 hour trails. Very nice evening. Took it nice and easy and babied the knee.<br><br>
I ran into a bazillion spider webs, and when I was driving home I noticed I still had spider webs on my hands, and thus all over the steering wheel. Ick!<br><br>
I saw a red-tailed hawk.
 

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Hi all,<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 08/16/2007 <b>Time:</b> 17:46<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 6.0 miles<br><b>Total time:</b> 00:57:39.1 <b>Average Per Mile:</b> 00:08:40.5<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 183<br><b>Average HR:</b> 157<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 242.05<br><b>Weather:</b><br><b>Temperature:</b> 87 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 83 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Temperature:</b> 89 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> Start<br><b>Temperature:</b> 85 <b>Temperature Type:</b> Ambient Air Heat Index <b>Time:</b> End<br><b>Dew Point:</b> 63 <b>Time:</b> Start<br><b>Dew Point:</b> 65 <b>Time:</b> End<br><b>Wind speed:</b> 5 <b>Max Gust:</b> 18 <b>Direction:</b> SW<br><br>
Plan tonight was 6 miles with 6x100m strides and 100m recoveries between after each stride.<br><br>
The miles are a bit long, as I ran them all in Lane 6 of the track, instead of lane 3 which is 1/4 mile.<br><br>
Something was not right tonight. My heart rate was much to high. Not sure why.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:45.4 1.0 00:08:45.4 157 150 00:08:45.4<br>
Mile 2 00:08:40.1 1.0 00:08:40.1 158 157 00:17:25.5<br>
Mile 3 00:08:45.3 1.0 00:08:45.3 159 157 00:26:10.8<br>
Mile 4 00:08:50.1 1.0 00:08:50.1 165 163 00:35:00.9<br>
Strides 00:05:32.3 0.75 00:07:23.1 0 0 00:40:33.2<br>
Burst-1 00:00:21.2 0.062 00:05:39.2 163 151<br>
Recov-1 00:00:31.5 0.062 00:08:24.0 170 168<br>
Burst-2 00:00:22.2 0.062 00:05:55.2 175 171<br>
Recov-2 00:00:32.6 0.062 00:08:41.6 174 176<br>
Burst-3 00:00:23.3 0.062 00:06:12.8 181 176<br>
Recov-3 00:00:33.9 0.062 00:09:02.4 174 179<br>
Burst-4 00:00:20.6 0.062 00:05:29.6 177 174<br>
Recov-4 00:00:34.5 0.062 00:09:12.0 176 178<br>
Burst-5 00:00:22.2 0.062 00:05:55.2 182 177<br>
Recov-5 00:00:33.1 0.062 00:08:49.6 179 182<br>
Burst-6 00:00:22.6 0.062 00:06:01.6 179 178<br>
Recov-6 00:00:34.6 0.062 00:09:13.6 175 179<br>
Mile 5 00:02:18.6 0.25 00:09:14.4 169 171 00:42:51.8<br>
Mile 6 00:09:11.2 1.0 00:09:11.2 161 166 00:52:03.0<br>
Recov-1 00:05:36.1 0.0 00:00:00.0 88 124 00:57:39.1
 

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Humid and overcast 82F at 6:30p<br><br>
9.5 miles total<br><br>
2.25 warm-up<br>
5.25 @ T-pace (7x 5 min; with 1 min recoveries)<br>
2.0 cool down<br><br>
Average T-pace = 6:32<br><br>
Ran with the groupies tonight. The others are a notch behind, so had to run solo out front. Another 35 minutes of T in the bank.<br><br>
Next up: 10 mile race on Sunday
 
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