2010Training

Date Event Location Distance (Miles) Time Pace Notes Weight Weekly Mileage Shoes G0 (Brooks trail shoes) K1 (Saucony Ride) Aug 2009
(retired)
H1 (NB 826)
June 2008
(retired)
I1 (NB 903) Nov 2008 A3 (Saucony Type A3)
October 2009
L1 New Balance 760
B1 New Balance 1064 B2 New Balance 1064 (July 2010) L2 New Balance 758 (August 2010) I2 New Balance 903 (Sep 2010) C1 New Balance 1080 (Dec 2010)
                    378.23 1009.83 625.79 740.94 130.77 690.46 634.51 712.99 591.98 110.24 38.11
                    310.48 641.71 601.56 449.35 103.17 0 0 0 0 0 0
                                         
1/1/2010 Run gym 8 1:00:00 07:30.0 10:15 AM, Treadmill 1% 187.5   K1   8                  
1/2/2010 Run Huntington Park 5.33 0:48:46 09:09.0 2:40 PM, 25F, windy, snow on ground. /
HR: avg 143, max 171
187   G0 5.33                    
1/3/2010 Race Norwalk, CT 8.2 0:55:59 06:49.6 Boston Buildup 10K Race /
w/u: 2mi in 16:50 (8:25 avg) /
race 6.2mi in 39:09 (6:18 avg)
187   K1   8.2                  
partial week:             187.1667 21.53                        
1/4/2010 Run gym 4 0:34:01 08:30.3 8:30 PM, Treadmill 1% 186.5   I1       4              
1/5/2010 Run gym 6 0:47:05 07:50.8 8:15 PM, Treadmill 1% - 2% /
M1 - M4 @ 1%, M5 - M6 @ 2% /
1 - 8:37, 2 - 8:06, 3 - 7:48, 4 - 7:39, 5 - 7:31, 6 - 7:25
185.5   K1   6                  
1/6/2010 Run gym 7 0:59:24 08:29.1 8:30 PM, Treadmill 1% 185.5   H1     7                
1/7/2010 Run gym 6 0:49:46 08:17.7 9:15 PM, Treadmill (hills) /
M1 @ 1%, M2 - M3: alternating quarter miles between 5% and 1% incline, M4 - M6 @ 1%
185.5   K1   6                  
1/8/2010 Run gym 6 0:46:54 07:49.0 9:30 PM, Treadmill @ 1% /
new shoes - NB 760
187   L1           6          
1/9/2010 Off           185                          
1/10/2010 Run Boardman Bridge 15.68 2:01:40 07:45.6 10:04 AM, 18F cold, windy, sunny /
HR avg 143, max 189
187   L1           15.68          
              186 44.68                        
1/11/2010 Run gym 4 0:34:35 08:38.8 10:00 PM, treadmill @ 1% 185.5   L1           4          
1/12/2010 Run gym 6 0:46:41 07:46.8 9:00 PM, treadmill - hills /
M1-M2 @ 1%, /
M3-M4: 1/4 mile @ 5% alternating w/ 1/4 mile @ 1% /
M5-M6 @ 1%

1 - 8:33, 2 - 7:49, 3 - 7:42, 4 - 7:40, 5 - 7:33, 6 - 7:23
188.5   K1   6                  
1/13/2010 Run gym 7 0:55:17 07:53.9 8:30 PM, Treadmill 1% 187.5   L1           7          
1/14/2010 Run gym 4 0:34:29 08:37.3 8:00 PM, Treadmill 1% 185.5   K1   4                  
1/15/2010 Run gym 7 0:53:16 07:36.6 8:00 PM, Treadmill 1% 187.5   L1           7          
1/16/2010 Run Roxbury 7.2 0:58:41 08:09.0 9:11 AM - down Hemlock, left on 67, River Rd, High Bridge, South St 184.5   K1   7.2                  
1/17/2010 Run Ridgefield 11.3 1:18:06 06:54.7 8:30 AM - Boston Buildup 15 K /
w/u 2.01 miles in 17:56 (8:56 avg) /
race: 9.3 miles in 1:00:10 (6:27 avg)
187.5   I1       11.3              
              186.6429 46.5                        
1/18/2010 Run gym 7 0:58:04 08:17.7 7:45 PM - Treadmill 1% 186.5   L1         7          
1/19/2010 Run gym 7 0:52:16 07:28.0 8:30 PM, Treadmill 1%, /
2mi w/u in 17:00 (8:30 avg) /
3mi in 19:35 (6:32 avg) /
2mi c/d in 15:41 (7:51 avg)
186.5   K1   7                  
1/20/2010 Run Home 8.14 1:03:10 07:45.6 5:53 PM, HR (139 avg, 167 max) /
1 - 8:31, 2 - 7:32, 3 - 7:44, 4 - 7:28, 5 - 7:39, 6 - 7:54, 7 - 7:47, 8 - 7:31, (8.14 - 1:00)
184.5   L1           8.14          
1/21/2010 Run gym 7 0:58:28 08:21.1 7:45 PM - Treadmill 1% 186   L1           7          
1/22/2010 Run Home 5.49 0:44:07 08:02.1 5:00 PM, 38F /
around sunset - dark at the end of the run.
186   K1   5.49                  
1/23/2010 Run Roxbury 13.27 1:47:58 08:08.2 8:57 AM, 25 F, clear. /
HR (avg 146, max 188) /
Painter Hill, Lower & Upper Counties, Squire, Chalybes and a few laps on the track
184.5   K1   13.27                  
1/24/2010 Run Home - DRS - Loop 10.55 1:24:42 08:01.7 8:02:00 AM, 25 F, cloudy
Home , Ridgedale, Rockwell, Plumtrees, Hickock, South St, Cross St, Newtown Rd /
HR: avg 148, max 196
184.5   L1           10.55          
              185.5 58.45                        
1/25/2010 Run Home 6.21 0:52:38 08:28.5 6:14 PM, 50F, light rain /
HR: avg 161, max 204
187.5   L1           6.21          
1/26/2010 Run gym 6 0:48:38 08:06.3 8:00 AM, treadmill /
w/u 2mi @ 1% in 17:06 (8:33 avg) /
Hills: 2mi in 16:00 (8:00 constant pace) - 1/4 mi @ 8%, alternating with 1/4 mi @ 1% /
c/d 2mi @ 1% in 15:32 (7:46 avg)
187   K1   6                  
1/27/2010 Run gym 6 0:47:24 07:54.0 7:00 PM, treadmill @ 1% 186.5   L1           6          
1/28/2010 Run gym 9 1:08:06 07:34.0 7:00 PM, treadmill @ 1% /
1 - 8:21, 2 - 7:50, 3 - 7:36, 4 - 7:30, 5 - 7:25, 6 - 7:24, 7 - 7:24, 8 - 7:27, 9 - 7:10
185.5   L1           9          
1/29/2010 Run Home 5.52 0:45:36 08:15.7 5:01 PM, 18F, windy 184   K1   5.52                  
1/30/2010 Run Roxbury 10.03 1:18:31 07:49.7 9:10 AM, 6F, windy /
HR avg 143, max 184
184   L1           10.03          
1/31/2010 Run Kent 20 2:35:20 07:46.0 8:30 AM, 8F, windy, cold & clear /
2 and a half times around Lake Waramaug, starting at the State Park.
186   L1           20          
              185.7857 62.76                        
2/1/2010 Run gym 9.2 1:21:38 08:52.4 4:45 AM, Treadmill @ 1% / 3mi in 26:31 (8:50 avg) K1 //

8:16 PM, Home, 30F /
6.2 mi in 55:07 (8:53 avg) L1
187   K1 / L1   3       6.2          
2/2/2010 Run gym 7 0:51:17 07:19.6 6:30 PM, Treadmill @ 1% /
2mi w/u in 16:46 (8:32 avg) /
3mi tempo in 19:21 (6:27 avg) /
2mi c/d in 15:10 (7:35 avg)
188   I1       7              
2/3/2010 Run gym 6 0:46:01 07:40.2 8:00 PM, Treadmill 1% 185   L1           6          
2/4/2010 Run gym 4 0:34:04 08:31.0 7:00 PM, Treadmill 1% 185   K1   4                  
2/5/2010 Run gym 6 0:47:43 07:57.2 8:30 PM, Treadmill 1% 185.5   L1           6          
2/6/2010 Run Roxbury 6.4 0:51:15 08:00.5 9:08 AM, 18F, windy 185.5   L1           6.4          
2/7/2010 Race Southport 14.63 1:38:08 06:42.5 8:10 AM, w/u, 2.23mi in 17:57 (8:03 avg) /
race - 12.4mi in 1:20:11 (6:28 Avg)
186   L1           14.63          
              186 53.23                        
2/8/2010 Run gym 6 0:47:54 07:59.0 7:45 PM - Treadmill 1% 188   H1     6                
2/9/2010 Run gym 6 0:48:40 08:06.7 7:30 PM - Treadmill Hills /
w/u - 2mi in 16:51 /
hills - 1/4mi on / 1/4mi off: all at 8:00 min / mile /
9%, 1%, 9%, 1% /
7%, 1%, 7%, 1% /
c/d - 2mi in 15:49, including 1/2mi @ 3% incline, otherwise 1% /

9% was too steep for me today. I could barely finish the first two hills, so I dropped back to 7% for the last two hills, which was almost as hard.
185.5   I1       6              
2/10/2010 Run gym 6 0:46:47 07:47.8 7:15 PM - Treadmill 1% 187.5   L1           6          
2/11/2010 Run gym 7 0:56:05 08:00.7 7:15 PM - Treadmill 1% 187.5   K1   7                  
2/12/2010 Run Home 8.11 1:09:49 08:36.5 7:33 PM 34F /
HR: avg 137, max 180
187   K1   8.11                  
2/13/2010 Run Roxbury 11.56 1:36:34 08:21.2 8:54 AM, 25F, windy 187.5   L1           11.56          
2/14/2010 Run Boardman Bridge 20.15 2:47:51 08:19.8 8:03 AM, 28F /
slower start, sped up in the middle a bit, tired legs - jogged it in for the last few miles.
188.5   L1           20.15          
              187.3571 64.82                        
2/15/2010 Run Home 6.21 0:54:06 08:42.7 7:33 PM 35F
187.5   L1           6.21          
2/16/2010 Run gym 11 1:23:48 07:37.1 5:30 AM - 3mi in 26:05 (8:42) /
Treadmill @ 1% //

7:45 PM - 8mi total in 57:43 (7:13) /
Treadmill @ 1% /
inc. 2mi w/u, 4mi tempo, 2mi c/d /
2mi in 16:44 (8:22 avg) /
4mi in 25:32 (6:23 avg) /
2mi in 15:27 (7:44 avg)
189   K1 / I1   3   8              
2/17/2010 Run gym 7 0:54:49 07:49.9 7:45 PM - Treadmill 1% 185.5   L1           7          
2/18/2010 Run gym 9 1:16:15 08:28.3 4:35 AM - Treadmill 1% /
3mi in 25:54 (8:38 avg) //

8:10 PM - Treadmill 1% /
6mi in 50:21 (8:24 avg)
186   K1   9                  
2/19/2010 Run Home 6.16 0:49:42 08:04.1 9:44 AM - 6.16mi in 49:42 (8:04) /
HR: (avg 140, max 180) 30F, windy
187.5   L1           6.16          
2/20/2010 Race Roxbury 5.96 0:41:11 06:54.6 7:38 AM w/u - 3.56mi in 26:18 (7:23 avg) //
8:30 AM race - 2.4mi in 14:53
189.5   L1           5.96          
2/21/2010 Run Boardman Bridge 22.15 2:52:57 07:48.5 8:02 AM, 34F, sunny, some wind /
HR: (avg 144, max 178)
186   L1           22.15          
              187.2857 67.48                        
2/22/2010 Run Gym 6 0:49:06 08:11.0 8:00 PM, Treadmill 1% 186.5   L1           6          
2/23/2010 Run   7 0:56:31 08:04.4 7:30 PM - Treadmill Hills /
w/u - 2mi in 16:44 @ 1% (8:22 avg) /
hills - 3 miles of intervals: 1/4mi on / 1/4mi off: all at 8:00 min / mile /
7%, 1%, 7%, 1% /
7%, 1%, 7%, 1% /
7%, 1%, 7%, 1% /
c/d - 2mi in 15:29 @ 1% (7:45 avg) /

7% was hard, but I didn't start to feel like maybe I couldn't finish until the last couple of hills.
187.5   I1       7              
2/24/2010 Run Gym 6 0:48:26 08:04.3 7:30 PM - Treadmill @ 1% 185   K1   6                  
2/25/2010 Run Gym 6 0:48:24 08:04.0 4:45 AM, Treadmill @ 1% 183.5   L1           6          
2/26/2010 Run Gym 10 1:16:34 07:39.4 8:00 PM, Treadmill 1% 186.5   L1           10          
2/27/2010 Run Gym 3 0:25:52 08:37.3 8:00 PM, Treadmill 1% 187.5   K1   3                  
2/28/2010 Race Norwalk, CT 18.51 2:09:51 07:00.9 7:45 AM, Norwalk - Boston Buildup 25K - Silvermine /
3.01mi w/u in 25:56 (avg 8:37) /
race: 15.5mi in 1:43:55 (avg 6:42)
190.5   I1       18.51              
              186.7143 56.51                        
3/1/2010 off         bruised toe (not from running) - left foot - small toe. 186.5                          
3/2/2010 off         bruised toe 188.5                          
3/3/2010 Run Gym 6 0:48:16 08:02.7 8:00 PM, Treadmill 1% 186   L1           6          
3/4/2010 Run Gym 6 0:46:43 07:47.2 7:35 PM, Treadmill 1% 186   L1           6          
3/5/2010 Run Gym / Home 12.15 1:35:15 07:50.4 7:30 AM, Treadmill 1% , /
6mi in 46:23 (7:44 avg) //

5:13 PM, Home 6.15mi in 48:52 /
(7:56 avg) HR: avg 146, max 173 /
40F, clouds, some wind from North
184   L1 / K1   6.15       6          
3/6/2010 Race Roxbury 14.8 1:54:07 07:42.6 7:47 AM - w/u 28F, sunny /
3.57mi in 29:08 (8:09 avg) /
HR: avg 163, max 182 //

8:35 AM - race - 3.1mi in 19:10 //

9:00 AM - c/d 35F, sunny /
8.13mi in 1:05:49 (8:05 avg)
183   L1           14.8          
3/7/2010 Run Bethel - Big Y 21.25 2:47:11 07:52.0 8:08 AM - 30F, sunny /
Big Y - Hawleyville - Pond Brook - Taunton Lake loop /
HR: avg 141, max 198
183   L1           21.25          
              185.2857 60.2                        
3/8/2010 Run Gym 4 0:33:16 08:19.0 7:20 PM - Treadmill 1% 183   K1   4                  
3/9/2010 Off         worked too late 185.5                          
3/10/2010 Run Home 6.2 0:47:20 07:38.1 5:34 PM - 55F, clouds /
HR: avg 139, max 180
185   K1   6.2                  
3/11/2010 Run Home 11.83 1:41:20 08:33.9 4:27 AM - 40F, clouds L1 /
home route 6.22mi in 55:20 (8:53) //

5:30 PM - 40F, clouds, K1 /
home - corporate park, 5.61mi in 46:00 (8:12) K1 /
HR: avg 145, max 175
184   L1 / K1   5.61       6.22          
3/12/2010 Run Gym 9 1:11:06 07:54.0 4:45 AM - gym, Treadmill 1% /
3mi in 25:16 (8:25) //

7:10 PM - gym, Treadmill 1% /
6mi in 45:50 (7:38)
185.5   K1 / L1   3       6          
3/13/2010 Race Roxbury 10.62 1:16:24 07:11.6 7:50 AM w/u, 3.55mi in 27:19 (7:41) HR: avg 162, max 196 //

8:33 AM race, 3.52mi in 21:59 (6:15) HR: avg 167, max 180 //

c/d 9:01 AM, 3.55mi in 27:06 (7:38) HR: avg 130, max 159
185   L1           10.62          
3/14/2010 Run Bethel - Big Y 24.81 3:09:33 07:38.4 9:11 AM, 45F Rain, HR avg 145, max 183 /
Big Y - Redding - Rt 53 - Newtown Rd - wrong turn - should have turned RIGHT on 107 to get back to Rt 58./

It was meant to be about 22.5 miles, after 21 miles, my legs were shot, so I slowed up severely from there.

1 - 8:05, 2 - 7:29, 3 - 7:29, 4 - 7:28, 5 - 7:19, 6 - 7:03, 7 - 7:00, 8 - 7:01, 9 - 7:58, 10-7:20, 11-7:35, 12-7:00, 13-8:09, 14-6:52, 15-7:26, 16-7:36, 17-7:29, 18-7:45, 19-7:24, 20-7:33, 21-7:37, 22-7:57, 23-8:34, 24-8:38, (24.8) - 7:36
182.5   L1           24.81          
              184.3571 66.46                        
3/15/2010 Run Home 4.03 0:34:59 08:40.8 8:26 PM, 40F, wind, light rain /
HR avg: 149, max: 179
183.5   K1   4.03                  
3/16/2010 Run DHS 6.11 0:52:53 08:39.3 6:30 PM, 60F, sunny /
track - got kicked off for soccer, then just around the fields and parking lots
187   I1       6.11              
3/17/2010 Run Bethel - Big Y / Home 14.3 2:00:59 08:27.6 6:10 AM - Big Y - 30F (dark) /
10.06 mi in 1:25:19 (8:28 avg) /
HR avg: 137, max: 176 //

5:53 PM - home - 60F, sunny /
4.24mi in 35:40 (8:25 avg) /
HR avg: 147, max: 187
184.5   K1   14.3                  
3/18/2010 Run Home 6 0:49:38 08:16.3 6:20 PM home - corporate park, 60F, sunny /
HR avg: 144, max: 172
184   L1           6          
3/19/2010 Run Huntington Park 7.48 0:59:55 08:00.6 4:16 PM 70F, sunny - trails - avoided the really big hills - mostly dry, but some mud here and there 183.5   G0 7.48                    
3/20/2010 Race Roxbury 10.62 1:18:50 07:25.4 7:45 AM, 38F, sunny, 3.54mi in /
28:21 (8:00 avg) /
HR avg: 169, max: 215 //

8:30 AM, 45F, sunny, 3.52mi in /
21:23 (6:04 avg) //

9:11 AM, 50F, sunny,, 3.56mi in /
29:06 (8:10 avg)
182   L1           10.62          
3/21/2010 Run Home - Newtown 21.19 2:44:09 07:44.8 9:13 AM, 40F, sunny, /
HR avg: 140, max: 178
183   K1   21.19                  
              183.9286 69.73                        
3/22/2010 Run gym 6 0:49:58 08:19.7 7:00 PM, Treadmill @ 1% 182   K1   6                  
3/23/2010 Run gym 8 1:00:26 07:33.3 6:30 PM, Treadmill @ 1% 184.5   L1           8          
3/24/2010 Run Big Y 12.01 1:38:14 08:10.8 6:10 AM - Big Y - 41F, windy 184   L1           12.01          
3/25/2010 Run DHS / Home 10.07 1:19:58 07:56.5 4:40 AM, 31F clouds, calm /
6mi in 48:48 (8:08 avg) //

6:12 PM, 58F clouds, calm /
4.07mi in 31:10 (7:40 avg)
184.5   L1           10.07          
3/26/2010 Run gym 8 0:59:20 07:25.0 8:40 PM, Treadmill @ 1% 182   K1   8                  
3/27/2010 Race Roxbury 15 1:55:08 07:40.5 7:48 AM, w/u 23F, sun /
3.55mi in 28:20 (7:59 avg) /
HR avg: 176, max: 205 //

8:30 AM, race - 3.7mi in 22:52

9:09 AM, c/d - 7.75 in 1:03:56 (8:14 avg)
181.5   L1           15          
3/28/2010 Run New Milford 22.03 2:51:15 07:46.4 8:07 AM, 34F, clouds /
Boardman Bridge to Bulls Bridge and back
184   K1   22.03                  
              183.2143 81.11                        
3/29/2010 Run gym 6 0:48:57 08:09.5 7:05 PM, treadmill @ 1% 184.5   K1   6                  
3/30/2010 Run gym 8 1:03:14 07:54.3 4:45 AM, treadmill @ 1% 183   L1           8          
3/31/2010 Run Big Y / gym 15.34 2:07:06 08:17.1 6:09 AM - Big Y - 11.34 mi in 1:35:22 (8:24 avg) //

8:33 PM - gym - treadmill @ 1% /
4mi in 31:44 (7:56 avg)
184.5   K1   15.34                  
4/1/2010 Run DHS / gym 10 1:18:03 07:48.3 4:35 AM, 48F, some wind (DHS) /
6mi in 46:33 (7:46 avg) //

8:30 PM, gym, Treadmill @ 1% /
4mi in 31:30 (7:52 avg)
183.5   L1           10          
4/2/2010 Run Home - Meckauer Park 10.21 1:19:30 07:47.2 9:23 AM, 50F, sunny /
Home to Meckauer Park - 6 loops, then back home /
HR avg: 136, max: 174
183   L1           10.21          
4/3/2010 Race Roxbury 8.52 1:00:32 07:06.3 7:50 AM, 50F, sunny /
w/u 3.55mi in 27:02 (7:36 avg) /
HR avg: 163, max: 182 //

race: 8:35 AM - 3.7mi in 22:30 (6:05 avg) (2nd)

c/d: 9:31 AM - 1.27mi in 11:00 /
(8:38 avg)
183   I1       8.52              
4/4/2010 Run Big Y 14.01 1:45:08 07:30.2 7:44 AM, 50F, sunny /
Big Y 12-miler, with Hawleyville section replacing the big down hill on Route 6. /
HR avg: 144, max 232 (one big spike - should probably disregard - max of 175 otherwise)
180.5   K1   14.01                  
              183.1429 72.08                        
4/5/2010 Run Home 6.22 0:47:53 07:41.9 6:48 PM, 65F, sunny /
HR avg: 148, max: 208
182   L1           6.22          
4/6/2010 Run Home 6.17 0:45:17 07:20.4 6:28 PM, 70F, clouds /
HR avg: 154, max: 199
183   L1           6.17          
4/7/2010 Run Home 8.19 1:06:25 08:06.6 6:19 PM, 85F, sun /
home - Berkshire Corporate Park - Hawleyville - Stony Hill Village
182.5   K1   8.19                  
4/8/2010 Run DHS 6 0:45:33 07:35.5 4:35 AM, 65F (dark) /
6mi inc. 6 x 100m strides
182   L1           6          
4/9/2010 Run Home 6.22 0:49:37 07:58.6 6:01 PM, 55F clouds, wind /
HR avg: 147, max 197
181.5   L1           6.22          
4/10/2010 Run Roxbury 5.7 0:45:47 08:01.9 8:00 AM, 40F clouds, wind 184.5   K1   5.7                  
4/11/2010 Race Danbury 16.1 1:49:28 06:48.0 w/u 8:57 AM, 55F clouds, wind /
3mi in 26:31 (8:50 avg) //

race 10:20 AM - 13.1mi in 1:22:57 /
(6:21 avg)
182.5   I1       16.1              
              182.5714 54.6                        
4/12/2010 Run Home 8.04 1:09:06 08:35.7 7:43 PM, 55F, dark /
HR avg: 133, max: 170
181.5   L1           8.04          
4/13/2010 Run Gym / Home 12.16 1:34:52 07:48.1 4:45 AM - gym, Treadmill 1% /
6 mi in 46:29 (7:45 avg) //

6:16 PM - Home - 6.16 mi in 48:23 /
(7:51 avg) HR avg: 147, max: 198
183   K1   12.16                  
4/14/2010 Run Big Y / gym 14 1:45:57 07:34.1 6:19 AM - Big Y - 12mi in 1:30:01 /
(7:30 avg) HR avg: 153, max: 184 /
37F, sun //

8:45 PM - gym - Treadmill @ 1% /
2mi in 15:56 (7:58 avg)
183.5   L1           14          
4/15/2010 Run DHS / Home 10.24 1:21:41 07:58.6 4:30 AM - DHS track / 41F /
7mi with 8x100m strides in 53:41 /
(7:40 avg) //

6:35 PM - Home, 68F, clouds /
3.24mi in 28:00 (8:39 avg) /
HR avg: 141, max: 173
179   K1   10.24                  
4/16/2010 Run Home - Meckauer Park 10.04 1:18:15 07:47.6 12:35 PM - 45F, overcast, /
HR avg 141, max 192
181   L1           10.04          
4/17/2010 Race Roxbury 14.8 1:58:02 07:58.5 8:19 AM - 42F, rain /
w/u 1mi in 7:45 //

race - 2.4mi in 14:39 (6:06 avg) //

extra - 11.4mi in 1:35:38 (8:23 avg)
182   L1           14.8          
4/18/2010 Run Pond Brook 20.4 2:45:27 08:06.6 8:46 AM - 41F, clouds /
home - Sunset Hill - Pond Brook - /
Butterfield /
HR avg: 138, max: 182
182   K1   20.4                  
              181.7143 89.68                        
4/19/2010 Run Home 4.06 0:37:25 09:13.0 4:50 AM - 50F, clear, K1 /
4.06mi in 37:25 (9:13 avg ) / comfortable but slow
184   K1   4.06                  
4/20/2010 off - sick           183.5                          
4/21/2010 Run Big Y / Home 14.48 2:04:24 08:35.5 6:09 AM - Big Y, 38F, /
8.27mi in 1:10:34 (8:32 avg) /
HR avg: 126, max; 156 //

8:01 PM - Home, 50F, /
6.21mi in 53:50 (8:40 avg) /
HR avg: 134, max: 192
181.5   K1 / B1   8.27         6.21        
4/22/2010 Run DHS / Home 12.2 1:36:26 07:54.3 4:45 AM - DHS, 48F, /
6mi in 47:57 (8:00 avg) //

6:46 PM - Home, 65F, sun /
6.2mi in 48:29 (7:49 avg) /
HR avg: 135, max: 193
180.5   B1             12.2        
4/23/2010 Run Gym 6 0:45:31 07:35.2 4:50 am- Treadmill 1% 178.5   K1   6                  
4/24/2010 Run Niagara Falls, Ontario, Canada 17 2:11:48 07:45.2 11:09 AM - 60F, from hotel to Niagara River Recreation Trail - out and back to Falls /
16mi in 2:02:18 (7:38 avg) /
HR avg: 134, max: 180 //

1:31 PM - c/d jog back to hotel /
1mi in 9:20 HR avg: 135, max: 161
    B1             17        
4/25/2010 Run Gym 7 0:53:36 07:39.4 9:40 PM, treadmill @ 1%     B1             7        
              181.6 60.74                        
4/26/2010 Run Home 8.11 1:07:33 08:19.8 8:40 PM, 50F, rain /
HR avg 135, max: 172
181.5   K1   8.11                  
4/27/2010 Run Home - Vale Rd 10 1:21:20 08:08.0 7:31 PM, 45F, wind /
HR avg 134, max: 170 /
out to start of dirt section of Vale Rd and back
182   L1           10          
4/28/2010 Run Big Y / Home 16.17 2:07:14 07:52.1 6:03 AM, 37F, sun /
12.12mi in 1:34:25 (7:47 avg) /
HR avg: 142, max: 176 //

6:57 PM, 50F, sun /
4.05mi in 32:49 (8:06 avg) /
HR avg: 150, max: 174
181.5   B1             16.17        
4/29/2010 Run DHS / gym 14 1:44:30 07:27.9 4:48 AM, DHS, 40F A3 /
w/u 2mi in 17:15 (8:37 avg) /

Tempo - 4mi in 24:49 (6:12 avg) /
1 - 6:18, 2 - 6:14, 3 - 6:10, 4 - 6:07 /

c/d 2mi in 15:35 (7:47 avg) //

10:17 PM, gym, Treadmill, L1 /
6mi in 46:51 (7:49 avg)
180.5   A3 / L1         8 6          
4/30/2010 Run Huntington Park / Gym 13.7 1:58:01 08:36.9 9:29 AM, 55F, sun, G0 /
9.7mi in 1:23:39 (8:37 avg) (hilly) /
HR avg: 148, max: 184 //

8:30 PM, gym, treadmill 1% /
4mi in 34:22 (8:36 avg)
178.5   G0 / L1 9.7         4          
5/1/2010 Race Roxbury 7.85 0:55:23 07:03.3 7:40 AM, 60F /
w/u 3.55mi in 28:44 (8:05 avg) /
HR avg: 151, max: 173 //

Race 4.3mi (high bridge to river ) /
26:39 (6:12 avg)
178   I1       7.85              
5/2/2010 Run Roxbury 20.38 2:54:32 08:33.8 8:25 AM, 70F, Steep Rock /
HR avg: 123, max: 153
179.5   B1             20.38        
              180.2143 90.21                        
5/3/2010 Run Gym / Home 12.18 1:42:21 08:24.2 4:45 AM, gym, Treadmill 1% /
6mi in 47:17 (7:53 avg) //

8:17 PM, home, 70F /
6.18mi in 55:04 (8:54 avg) /
HR avg: 136, max: 174
178.5   L1           12.18          
5/4/2010 Run Home / Berkshire Corp. Park 10.45 1:29:28 08:33.7 4:27 AM - home ---> gym /
2.64mi in 24:00 (9:05 avg) /
HR avg: 113, max: 131 //

5:12 AM - gym ---> home /
2.62mi in 21:40 (8:16 avg) /
HR avg: 131, max 171 //

7:26 PM - Berkshire Corp. Park /
K1 - 60F, /
5.19mi in 43:48 (8:26 avg) /
HR avg: 143, max: 189
180.5   B1 / K1   5.19         5.26        
5/5/2010 Run Big Y / Home 16.26 2:11:41 08:05.9 6:08 AM Big Y, 12mi in 1:36:45 /
(8:03 avg) HR avg: 137, max: 174 /
48F, sun //

6:46 PM, Home, 4.26mi in 44:48 /
(8:12 avg) HR avg: 133, max: 190 /
70F, sun
180.5   B1             16.26        
5/6/2010 Run DHS / Berkshire Corp. Park 14.15 1:48:27 07:39.9 4:54 AM, DHS (I1) 58F, 6mi in /
44:48 w/ 8x100m strides (7:28 avg) / 58F, sun//

7:01 PM, Berkshire Corp. Park (K1) /
73F, sun, 8.15mi in 1:03:39 /
(7:48 avg), HR: avg: 137, max:168
178.5   I1   8.15   6              
5/7/2010 Run Gym / Meckauer Park 10.3 1:20:48 07:50.7 4:46 AM, gym, Treadmill @ 1% /
6mi in 46:11 (7:42 avg) //

6:40 PM, Meckauer Park, 70F /
4.3mi in 34:37 (8:03 avg) /
HR avg: 130, max: 169
177.5   L1           10.3          
5/8/2010 Race Roxbury / Home 11.23 1:15:14 06:42.0 8:20 AM, Roxbury, w/u 0.5mi in /
3:40 //
8:35 AM, Race, 4.5mi in 28:01 /
6:14 avg, 2nd place //

2:39 PM, Marathon Pace, Home, /
70F, 6.23mi in 43:33 (6:59 avg) /
1 - 8:31, 2 - 6:50, 3 - 6:47, 4 - 6:36,/
5 - 6:34, 6 - 6:53, (6.23) - 1:18,
179.5   H1     11.23                
: Run Home 20.41 2:34:58 07:35.6 8:09 AM, home - Sky Edge - /
Ridgedale, Walnut Hill, Rockwell, /
Codfish Hill, Flat Swamp, Hopewell,
Huntington Park trails, Sunset Hill, Wolf Pits, Taylor, Plumtrees, Rockwell, Cortland, Old Hawleyville, Hawleyville, Garella, Berkshire Corp. Park, home /

HR avg 148, max 191 /

1 - 8:27, 2 - 7:37, 3 - 7:20, 4 - 7:32,
5 - 7:49, 6 - 7:28, 7 - 7:09, 8 - 7:17,
9 - 8:23, 10-8:17, 11-7:35, 12-7:18,
13-7:10, 14-7:13, 15-7:08, 16-7:52,
17-7:31, 18-7:36, 19-7:05, 20-8:07,
(20.42) - 2:53
178   B1             20.42        
              179 94.98                        
5/10/2010 Run Gym 10 1:23:37 08:21.7 4:40 AM, Treadmill 1%, 6mi in /
49:52 (8:19 avg) //

8:40 PM, Treadmill 1%, 4mi in /
33:45 (8:26 avg)
178   K1   10                  
5/11/2010 Run Gym 6 0:45:48 07:38.0 7:45 PM - Treadmill 1% 179   B1             6        
5/12/2010 Run Big Y 12 1:33:44 07:48.7 6:07 AM, 45 F, Rain 180.5   B1             12        
5/13/2010 Run DHS / ATV Trails 12.16 1:37:40 08:01.9 4:33 AM, DHS, 38 F /
w/u 2mi in 16:45 (8:23 avg) /
tempo 4mi in 24:52 (6:13 avg) /
1 - 6:18, 2 - 6:19, 3 - 6:09, 4 - 6:06 /
c/d 2mi in 14:37 (7:19 avg) //

7:20 PM, Berkshire Corp Park - ATV trails, 4.16mi in 41:26 (9:58 avg) /
(hilly) 65 F, clouds
180.5   L1           12.16          
5/14/2010 Run Meckauer Park / Gym 8 1:01:51 07:43.9 7:22 AM - Meckauer Park, 50 F, clouds, 4mi in 30:06 (7:31 avg) //

9:50 PM - gym, Treadmill @ 1%, /
4mi in 31:45 (7:56 avg)
182   L1           8          
5/15/2010 Run Home 9.01 1:09:39 07:43.8 5:40 PM - Home, corp. park, /
vale rd, stony hill, loop /
HR avg 141, max: 190
179   B1             9.01        
5/16/2010 Run Home / Roxbury 16.11 2:05:27 07:47.2 9:25 AM - Home - 65 F, /
Pocono Lane /
corp. park, Vail Rd, Pocono Rd /
back ,12.11mi in 1:32:57 (7:40 avg)/
HR avg: 138, max: 177 //

4:34 PM - Roxbury, 71 F, sun /
4mi in 32:30 (8:08 avg)
178   L1           16.11          
              179.5714 73.28                        
5/17/2010 Run Home 4.06 0:34:53 08:35.5 7:10 PM 179.5   B1             4.06        
5/18/2010 off         right leg pain, cough /
1/2 hour elliptical
180.5                          
5/19/2010 off         right leg pain, bad cough /
1 hour elliptical
181                          
5/20/2010 Run Home 4.1 0:34:41 08:27.6 7:16 PM 80 F, sun /
HR avg:123, max: 146
181.5   B1             4.1        
5/21/2010 Race Ragnar Relay
New England
11.24 1:12:59 06:29.6 Leg 2: 3:25 PM, 80 F, sun /
6.71miles in 42:22 (6:19 avg) //

Leg 14: 9:37 PM, 60 F /
4.53miles in 30:37 (6:45 avg)
    I1       11.24              
5/22/2010 Race Ragnar Relay
New England
5.5 0:36:19 06:36.2 Leg 26: 4:45 AM, 55 F     I1       5.5              
5/23/2010 off         right leg pain, swelling                            
              180.625 24.9                        
5/24/2010 off         right leg pain, swelling 185                          
5/25/2010 off         right leg pain, swelling 185                          
5/26/2010 off           183                          
5/27/2010 off           181.5                          
5/28/2010 off           183                          
5/29/2010 off           183.5                          
5/30/2010 off           181                          
              183.1429 0                        
5/31/2010 off         mountain bike - 2.5 hours 181                          
6/1/2001 off         elliptical - 0.5 hours 182                          
6/2/2010 off         elliptical - 1 hour, weights, stretching - 0.5 hour 182                          
6/3/2010 off         track - walk 2 miles,
treadmill - walk @ 8-10%,
elliptical - 0.5 hour,
weights, stretch - 0.5 hour
182.5                          
6/4/2010 run Meckauer Park 4 0:37:32 09:23.0 first run in about 2 weeks,
elliptical - 0.5 hour /
HR avg: 121, max: 140
182   B1             4        
6/5/2010 run Roxbury 6.66 0:54:51 08:14.1 just easy running - no pain /
HR avg:135, max: 158
180.5   B1             6.6        
6/6/2010 run Southbury 6.49 0:54:33 08:24.3 Bridle Trail 9:36 AM, 75 F, HHH /
HR avg: 125, max: 143
181.5   B1             6.49        
              181.6429 17.15                        
6/7/2010 run Huntington Park 6.48 1:01:28 09:29.1 Huntington Park (hilly trails) /
9:57 AM, 70 F, sun /
HR avg: 130, max: 169
181.5   G0 6.48                    
6/8/2010 run Harrybrooke Park 6 0:51:15 08:32.5 7:39 AM, 58F, sun /
HR avg: 135, max: 182
181.5   B1             6        
6/9/2010 run Big Y 8.84 1:16:46 08:41.0 6:09 AM, 47F, clouds /
HR avg: 114, max: 144
181.5   B1             8.84        
6/10/2010 run Frye Island 12.15 1:31:20 07:31.0 10:35 AM, 55F, rain /
HR avg: 139, max: 193
    B1             12.15        
6/11/2010 run Frye Island 7.05 0:59:03 08:22.6 8:03 AM, 54F, sun     B1             7.05        
6/12/2010 run Roxbury 3.92 0:30:14 07:42.8 8:30 AM, 60F, clouds 182.5   B1             3.92        
6/13/2010 run Huntington Park 16 2:23:13 08:57.1 10:39 AM, 70F, clouds /
HR: avg: 136, max: 159 /
hilly trails
183   G0 16                    
              182 60.44                        
6/14/2010 run Meckauer Park 4 0:31:54 07:58.5 8:11 PM, 75F, sun /
HR: avg: 131, max: 147
181.5   B1             4        
6/15/2010 run Home 6.14 0:47:09 07:40.7 7:17:00 PM 75F, sun /
HR: avg: 135, max: 153
180.5   L1           6.14          
6/16/2010 run Big Y 12 1:32:33 07:42.8 6:00 AM, 54F, sun /
HR: avg: 143, max: 174
181   B1             12        
6/17/2010 run DHS 6 0:46:52 07:48.7 4:30 AM, 65F, fog / sunrise 180.5   B1             6        
6/18/2010 run Berkshire Corp Park 6.22 0:49:34 07:58.1 5:47 PM, 85F, sun /
HR: avg: 134, max: 154
182.5   L1           6.22          
6/19/2010 race Roxbury 15.67 2:01:53 07:46.7 7:49 AM, 75F, w/u /
3.34mi in 27:33 (8:15 avg) /
HR: avg: 124 / 166 //

8:30 AM
Race - 4.2mi in 25:44 (6:08 avg)

9:20 AM c/d 8.13 mi in 1:08:26 /
(8:25 avg) HR: avg: 131, max: 167
180.5   I1       15.67              
6/20/2010 run Roxbury 12.6 1:48:15 08:35.5 6:10 AM, 70F, humid /
HR avg: 125, max: 167
180.5   B1             12.6        
              181 62.63                        
6/21/2010 run Home 6.25 0:58:01 09:17.0 4:41 AM, 55F /
HR avg: 124, max: 185
180   B1             6.25        
6/22/2010 run DHS 8 1:00:45 07:35.6 8:00 PM, 70F, rain /
8mi w/ 10x100m strides
183   B1             8        
6/23/2010 run Home 13.04 1:41:19 07:46.2 6:39 PM, 80F,, sun /
out & back - 7 Bridges, /
struggled to maintain pace in /
2nd half /
HR avg 137, max 158
180   L1           13.04          
6/24/2010 run Home 6.18 0:54:46 08:51.7 7:03 PM, 80F, sun /
6.18mi in 54:46 (8:51 avg)
179   B1             6.18        
6/25/2010 run Home 6.17 0:55:25 08:58.9 4:37 AM, 65F /
HR avg 117, max 133
180   B1             6.17        
6/26/2010 race Roxbury 10.69 1:25:05 07:57.5 7:48 AM, w/u 65F /
w/u 3.11 mi in 25:46 //
race 3.11 mi in 19:32 //
c/d 4.47 mi in 39:47
182   B1             10.69        
6/27/2010 run Big Y 18.16 2:29:14 08:13.1 6:06 AM, 68F /
HR avg 128, max 154
181.5   B1             18.16        
              180.7857 68.49                        
6/28/2010 run Home 4.02 0:34:40 08:37.4 8:27 PM, 85F , humid, oppressive /
HR avg 123, max 141
180.5   L1           4.02          
6/29/2010 run Home / Meckauer Park 11 1:23:33 07:35.7 6:56 PM, 80F, not humid, /
comfortable /
home to Meckauer Park /
3.5mi in 28:06 (8:02 avg) /
HR avg 135, max 172 //

7:24 PM - Meckauer Park /
4mi in 26:35 (6:39 avg) /
HR avg 155, max 165 /

7:51 PM - Meckauer Park to Home /
3.5mi in 28:59 (8:!7 avg) /
HR avg 130, max 164
181.5   B1             11        
6/30/2010 run Big Y 11.3 1:33:41 08:17.4 6:06 AM, 65F /
HR avg 126, max 153
180   B1             11.3        
7/1/2010 run DHS 6 0:49:06 08:11.0 4:40 AM, 55F 183   B1             6        
7/2/2010 run Berkshire Corp Park 6 0:52:57 08:49.5 7:32 PM, HR avg 125, max 148 182.5   B1             6        
7/3/2010 run Roxbury 6.49 0:48:51 07:31.6 7:46 AM, HR avg 135, max 173 181.5   B1             6.49        
7/4/2010 race Frye Island 10.56 1:19:29 07:31.6 9:34 AM - w/u - 2.04 mi in 17:17 /
8:29 avg, 83F (I1)

10:30 AM - race, 5mi in 30:41 /
(6:08 avg) (I1)

5:01 PM, 83F, 3.52mi in 31:31 /
(8:56 avg) (B1)
    I1 / B1       7.04     3.52        
              181.5 55.37                        
7/5/2010 run Frye Island 10.03 1:29:22 08:54.6 8:52 AM, 6mi in 53:34 (8:55 Avg) /
HR avg 123, max 140 //

6:58 PM, 4.03mi in 35:48 (8:53 avg)
    B1             10.03        
7/6/2010 run Frye Island 10.12 1:26:51 08:34.9 6:57 AM, 10.12mi in 1:26:51 /
(8:35 avg) HR avg 137, max 152 /
combination of roads and trails /
hot & humid - 80F, deer flies were /
out in strong force
    B1             10.12        
7/7/2010 run Frye Island 14.17 1:46:42 07:31.8 6:06 AM, 70F, still pretty humid, /
still lots of deer flies /
clear skies. /
HR avg 140, max 159
    B1             14.17        
7/8/2010 run Frye Island 7.1 1:01:09 08:36.8 8:11 AM, 70F, overcast, humid /
deer flies as tenacious as ever /
HR avg 127, max 168
    B1             6.1        
7/9/2010 run Frye Island 12.78 1:48:02 08:27.2 5:34:00 AM 70F, sunny, humid /
HR avg 126, max 143
    B1             12.78        
7/10/2010 run Roxbury 6.33 0:47:56 07:34.3 8:21 AM 70F, overcast, humid /
HR avg 135, max 159
184   L1           6.33          
7/11/2010 run Big Y 20.43 2:40:17 07:50.7 6:07 AM, 70F, sunny, humid /
HR avg 138, max 181
181   B1             20.43        
              182.5 80.96                        
7/12/2010 run Home 10.23 1:28:59 08:41.9 4:43 AM, 60F, clouds, humid /
6.23mi in 56:49 (9:07 avg)
home, HR avg 119, max 155 //

9:20 PM - gym, Treadmill @ 1% /
4mi in 32:10 (8:02 avg)
179.5   L1           10.23          
7/13/2010 run DHS 10 1:13:27 07:20.7 4:44 AM, 70F, clouds, comf. /
w/u 3mi in 24:57 (8:19 avg) //

5:12 AM - tempo - 4mi in 25:03 /
(6:16 avg) 1 - 6:12, 2 - 6:18, /
3 - 6:20, 4 - 6:13 //

5:37 AM c/d - 3mi in 23:27 (7:49 avg)
180   I1       10              
7/14/2010 run Big Y 11.35 1:32:38 08:09.7 6:05 AM, 73F, overcast, humid /
182   B1             11.35        
7/15/2010 run DHS 6 0:46:23 07:43.8 4:35 AM, 73F, , clouds, humid 181   B1             6        
7/16/2010 run Huntington Park 5.5 0:51:49 09:25.3 6:48 PM, 90F, sun, humid /
jogged part of the the 10K course for tomorrow's race - some very steep parts. /
HR avg 142, max 169
183   G0 5.5                    
7/17/2010 Race Huntington Park 9.2 1:19:31 08:38.6 8:01 AM - w/u - 3mi in 27:34 /
9:11 avg, HR avg 150, max 184 //

9:00 AM - race - 10K (6.2mi) in /
51:57 (8:23 avg) /
85F, humid, sunny
180.5   G0 9.2                    
7/18/2010 Run New Milford 18.12 2:29:20 08:14.5 7:04 AM - 8 mile road race course /
x 2, + out & back the first mile of /
the course again. /
HR avg 151, max 176 //
80F, humid, sunny
182.5   B1             18.12        
              181.2143 70.4                        
7/19/2010 Run Home / Gym 10.2 1:27:03 08:32.1 4:44 AM, Home - 65F /
HR avg 119, max 137 /
6.2mi in 54:32 (8:47 avg)

8:15 PM, Gym, Treadmill 1% /
4mi in 32:31 (8:08 avg)
181.5   L1           10.2          
7/20/2010 Run DHS 11 1:21:13 07:23.0 4:28 AM w/u 3mi in 26:00 (8:40) //

4:54 AM tempo 5mi in 31:25 /
(6:17 avg) /
1 - 6:18, 2 - 6:19, 3 - 6:14, 4 - 6:17,
5 - 6:17 //

5:28 AM, c/d 3mi in 23:48 (7:56 avg)
176   I1       11              
7/21/2010 Run Big Y 15 2:00:50 08:03.3 5:27 AM (3mi, rest, 12mi) 181.5   B2               15      
7/22/2010 Run DHS / Berkshire Corp. Park 10.42 1:29:50 08:37.3 4:35 AM DHS, 67F, humid /
6mi in 48:54 (8:09 avg) //

7:50 PM, Berkshire Corp Park /
4.42mi in 40:56 (9:16 avg) /
HR avg 126, max 161
181   B2               10.42      
7/23/2010 Run Meckauer Park 12.22 1:34:46 07:45.3 9:19 AM, from home to park /
via Sky Edge, Chimney, Benedict, /
Walnut Hill, to Bennet park, /
out & back on Enchanted Trail /
for half a mile, 9 loops around /
Meckauer, back home the same /
way /
70F, humid /
HR avg 141, max 161
179.5   B2               12.22      
7/24/2010 Run Roxbury 7.49 0:55:04 07:21.1 8:00 AM, 80F, humid /
HR avg 134, max 168
183   B2               7.49      
7/25/2010 Run Roxbury 20.09 2:45:49 08:15.2 7:15 AM 80F, humid /
HR avg 138, max 195 /
lots of hills!
182   B2               20.09      
              180.6429 86.42                        
7/26/2010 Run Home / Gym 10.26 1:31:04 08:52.6 4:35 AM 55F, home, 6.26 mi in /
58:07 (9:17 avg), /
HR avg 112, max 149 //

8:35 PM gym, TM 1%, 4mi in /
32:57 (8:14 avg)
181   L1           10.26          
7/27/2010 Run DHS / gym 11 1:21:07 07:22.5 4:33 AM DHS, 55F, /
w/u 3mi in 25:17 (8:26 avg) //

4:59 AM, tempo, 5mi in 31:08 /
(6:14 avg) /
1 - 6:16, 2 - 6:12, 3 - 6:11, 4 - 6:14, /
5 - 6:15 //

5:30 AM, c/d, 2mi in 15:53 /
(7:57 avg) //

8:35 PM, gym - TM 1% /
1mi in 8:49
178.5   I1       11              
7/28/2010 Run Home - 7 Bridges 15 1:55:39 07:42.6 4:43 AM- home to Taunton Lake Drive via 7 bridges - out & back /
60F, sun, HR avg 133, max 157
177   B2               15      
7/29/2010 Run DHS / gym 10 1:20:54 08:05.4 4:33 AM DHS, 76F, /
6mi in 49:04 (8:11 avg) //

8:45 PM, gym - TM 1% /
4mi in 31:50 (7:57 avg)
177.5   B2               10      
7/30/2010 Run Home / Berkshire Corp. Park 10.88 1:32:38 08:30.8 4:28 AM, Home, 60F /
6.18mi in 53:28 (8:39 avg) /
HR avg 115, max 140 //

6:39 PM, Berkshire Corp Park /
80F, sun, 4.7mi in 39:10 (8:20 avg)
HR avg 130, max 168
180   B2               10.88      
7/31/2010 Run Huntington Park 8.06 1:20:12 09:57.0 9:20 AM, 70F, sun, trails /
HR avg 118, max 152
180.5   G0 8.06                    
8/1/2010 Run / Race Home / New Britain 14.24 1:53:36 07:58.7 9:34 AM home - Easy 3.25 mi in /
28:47 (8:51 avg) /
HR avg 121, max 156 /
75F, clouds //

1:54 PM New Britain - w/u /
2.35mi in 20:17 (8:38 avg) /
75F, clouds //

~3:30 PM New Britain - Race /
(track) 1 mi in 5:18.8 /
1:18, 1:20, 1:20, 1:21 //

~3:45 PM c/d 1.88mi in 16:00 /
(8:30) //

6:00 PM w/u 1.88mi in 16:00 /
(8:30) //

6:30 PM Race (track) 2 mi /
in 11:14 /
1:22, 1:23, 1:25, 1:23, 1:26, 1:24,
1:27, 1:25 //

7:00 PM c/d 1.88mi in 16:00 /
(8:30)
180.5   B2 / A3         6.25     7.99      
              179.2857 79.44                        
8/2/2010 Run Home / Meckauer Park 10.23 1:36:18 09:24.8 4:28 AM - home - 6.23mi in 1:00:35 /
(9:43 avg), /
HR avg 108, max 171 //

8:00 PM, Meckauer Park, /
4mi in 35:43 (8:55 avg) /
HR avg 119, max 155
179.5   B1             10.23        
8/3/2010 Run DHS 6 0:47:54 07:59.0 4:33 AM - 70F, overcast 182   B2               6      
8/4/2010 Run Frye Island 19.21 2:27:50 07:41.7 7:54 AM - 75F, sun, 15.21 mi in /
1:52:29 (7:24 avg) /
HR avg 135, max 190 //

7:14 PM, 80F, sun, 4mi in 35:21 /
(8:50 avg) HR avg 113, max 140
    B2               19.21      
8/5/2010 Run Frye Island 10.66 1:32:23 08:40.0 6:47 AM, 75F, overcast, humid /
6.36mi in 56:24 (8:52 avg) //

5:28 PM, 80F, overcast, humid /
4.3mi in 35:59 (8:21 avg)
    B2               10.66      
8/6/2010 Run Frye Island 13.33 1:42:26 07:41.1 7:05 AM, 75F, sun /
HR avg 137, max 167
    B2               13.33      
8/7/2010 Run Roxbury 7.53 0:54:58 07:18.0 8:23 AM, 70F, sun /
HR avg 140, max 169
181.5   B2               7.53      
8/8/2010 Run Harrybrooke Park 16.06 1:52:11 06:59.1 6:31 AM, 65F, overcast /
w/u 6:31 AM - 2mi in 17:05 /
HR avg 120, max 153 //

Marathon Pace run - 6:49 AM /
12mi in 1:18:18 (6:32 avg) /
(target pace was 6:30) /
HR avg 146, max 162 //

c/d - 8:07 AM, 2.06mi in 16:45 /
HR avg 135, max 152
180   B2               16.06      
              180.75 83.02                        
8/9/2010 Run Home 10.22 1:31:12 08:55.4 4:37 AM, 70F, overcast /
6.17mi in 57:39 //

7:36 PM, 86F, overcast /
4.05mi in 33:33
180.5   L2                 10.22    
8/10/2010 Run Bridges 8.04 1:08:52 08:33.9 8:37 PM, 75F, foggy, dark /
overcast
179.5   B2               8.04      
8/11/2010 Run Big Y / Berkshire Corp Park 18.49 2:36:55 08:29.2 6:06 AM, 70F foggy, Big Y, /
13.76mi in 1:55:59 (8:25 avg) /
HR avg 132, max 201 //

7:35 AM, 82F, Berkshire Corp. /
Park, 4.73mi in 40:56 (8:39 avg) /
HR avg 127, max 145
179.5   B2               18.49      
8/12/2010 Run DHS 6 0:47:30 07:55.0 4:33:00 AM, 70F, humid /
179   L2                 6    
8/13/2010 Run DHS 7 0:53:44 07:40.6 4:33 AM, 65F, overcast /
w/u 2mi in 16:56 (8:28 avg) //

4:52 AM, 6x600m w/ 200m rec. /
1 - 2:15 / 1:18, 2 - 2:14 / 1:16, /
3 - 2:13 / 1:17, 4 - 2:11 / 1:18, /
5 - 2:13 / 1:19, 6 - 2:13 / 1:17 //

5:12 AM, c/d, 2mi in 15:44 (7:52 avg)
181.5   I1       7              
8/14/2010 Race Roxbury 11.84 1:22:36 06:58.6 8:13 AM, w/u 1.25mi in 10:45 //

8:35 AM, Race, 8.2mi in 52:19 /
4th place //

9:38 AM, c/d 2.39mi in 19:32
182.5   I1       11.84              
8/15/2010 Run Southbury 18 2:15:31 07:31.7 6:34 AM - Not humid, No Bugs! /
state bridle trail /
1 - 9:01, 2 - 8:11, 3 - 7:50, 4 - 7:37,
5 - 7:25, 6 - 7:17, 7 - 7:39, 8 - 7:30,
9 - 7:29, 10-7:34, 11-7:16, 12-7:52,
13-7:02, 14-7:04, 15-7:03, 16-7:01,
17-7:30, 18-7:13
182   B2               18      
              180.6429 79.59                        
8/16/2010 Run Home / Berkshire Corp Park 10.77 1:38:02 09:06.1 4:30 AM - home - 60F, Rain /
6.23mi in 57:30 (9:14 avg) /
HR avg 114, max 135 //

6:17 PM - Berkshire Corp. Park & ATV trails - 80F, humid, heavy air /
4.54mi in 40:32 (8:55 avg) /
HR avg 121, max 145
182   L2                 10.77    
8/17/2010 Run Home / Berkshire Corp Park 10.4 1:32:50 08:55.6 4:31 AM - home - 70F, humid /
6.24mi in 56:16 (9:01 avg) //

6:25 PM - Berkshire Corp. Park & ATV trails, 80F, 4.16mi in 36:34, /
(8:47 avg)
178   L2 / B2               4.16 6.24    
8/18/2010 Run Big Y 14.02 1:55:18 08:13.4 5:38 AM, 63F, overcast /
HR avg 120, max 169
180   B2               14.02      
8/19/2010 Run DHS / Home 12.09 1:39:08 08:12.0 4:35 AM, 60F,, clear, DHS /
6mi w/ 10x100m strides in 47:13 /
(7:52 avg) //

6:57 PM - home to gym - /
3.05mi in 25:55 (8:30 avg) 80F /

7:33 PM - gym to home - /
3.04mi in 26:00 (8:33 avg)
181   B2               12.09      
8/20/2010 Run Harrybrooke Park / Berkshire Corp Park 16.04 2:01:55 07:36.0 9:29 AM - Harrybrooke Park - I1 /
80F, sun, w/u 3.01mi in 24:18 /
(8:03 avg), HR avg 124, max 140 //

9:56 AM, 6.02mi in 37:23 /
(6:12 Avg) (target was 7mi @ 6:!0 /
pace) , HR avg 162, max 168 /
1 - 6:08, 2 - 6:08, 3 - 6:10, 4 - 6:14 /
5 - 6:14, 6 - 6:19 //

10:34 AM, 3mi in 24:51 (8:17 avg) /
HR (avg 135, max 143) //

6:43 PM, trails, corp. park /
4.01 in 35:13 (8:47 avg)
180.5   I1 / B2       12.03       4.01      
8/21/2010 Run Roxbury 8.16 1:08:58 08:27.1 7:52 AM / easy run /
HR avg 130, max 160
181   L2                 8.16    
8/22/2010 Run Southbury 22.15 2:51:15 07:43.9 6:39 AM, Bridle Trail, 75F , Rain /
HR avg 133, max 147 /
1 - 8:39, 2 - 8:12, 3 - 7:59, 4 - 8:01 /
5 - 8:01, 6 - 7:48, 7 - 7:43, 8 - 7:36 /
9 - 7:46, 10-7:11, 11-8:00, 12-7:56 /
13-8:01, 14-7:30, 15-7:36, 16-7:30 /
17-7:35, 18-7:15, 19-7:29, 20-7:31 /
21-7:30, 22-7:09, (22.15 - 1:07)
181.5   B2               22.15      
              180.5714 93.63                        
8/23/2010 Run Gym / Home 10.06 1:26:03 08:33.2 4:45 AM - gym - Treadmill @ 1% /
6mi in 50:46 (8:26 avg) //

6:33 PM - home - 4.06mi in 35:17 /
4.06mi in 35:17 (8:42 avg)
182.5   L2                 10.06    
8/24/2010 Run DHS 8 1:05:26 08:10.7 4:33 AM w/u 3mi in 26:16 //

5:03 AM, 5 x 600m w/ 200m recovery, 2.5mi in 18:06 /
1 - 2:16 / 1:23 /
2 - 2:13 / 1:25 /
3 - 2:16 / 1:21 /
4 - 2:15 / 1:22 /
5 - 2:16 / 1:20 //

5:22 AM, c/d 2.5mi in 21:04
183   I1       8              
8/25/2010 Run Big Y / Berkshire Corp Park 19.15 2:38:48 08:17.5 5:31 AM, Big Y 15.1mi in 2:03:20 /
(8:10 avg) /

6:46 PM, Corp. Park, 4.05mi in /
35:28 (8:45)
182   L2                 19.15    
8/26/2010 Run DHS 7 1:00:00 08:34.3 4:35 AM, 68F, overcast /
7mi w/ 6x100m strides
180   B2               7      
8/27/2010 Run Home 6.2 0:54:40 08:49.0 4:27:00 AM, 55F 180   B2               6.2      
8/28/2010 Race Roxbury 10.31 1:26:48 08:25.1 8:03 AM, w/u 1.67mi in 13:46 (B2) //

8:40 AM, Race - 1mi in 5:19 (2nd)
(A3) //

9:32 AM, easy - 7.64mi in 1:07:43
(B2)
181.5   A3 / B2         1     9.31      
8/29/2010 Run Southbury 21.59 2:54:12 08:04.1 6:34 AM, 65F, sun /
HR avg 125, max 157
180 : B2               21.59      
              181.2857 82.31                        
8/30/2010 Run Home / Berkshire Corp. Park 10.23 1:33:01 09:05.6 4:26 AM, home, 60F, 6.19mi in
58:05 (9:23 avg) //

6:51 PM, Berkshire Corp. Park, 4.04 mi in 34:56 (8:39 avg)
179.5   L2                 10.23    
8/31/2010 Run DHS 9.25 1:08:08 07:21.9 4:45 AM, w/u, DHS 60F, 3mi in 25:28 //

5:13 AM, 6 x 1000m @ 5K pace w/ 200m recovery jog, 5.25mi in 34:08, 1 - 3:32 / 2:06, 2 - 3:34 / 2:04,
3 - 3:35 / 2:04, 4 - 3:36 / 2:11,
5 - 3:36 / 2:08, 6 - 3:40 / 2:02 //

5:47 AM, c/d 1mi in 8:32
179.5   A3         9.25            
9/1/2010 Run Big Y / gym 15.82 2:08:57 08:09.1 5:31 AM, Big Y, 10.82mi in 1:29:33,
(8:16 avg) //

8:20 PM, gym Treadmill 1% ,
5mi in 39:24 (7:53 avg)
179.5   B2               15.82      
9/2/2010 Run DHS / Berkshire Corp. Park 10.01 1:24:00 08:23.5 4:30 AM, DHS, 6mi in 48:51 (8:09 avg) //

6:42 PM, Berkshire Corp. Park, 4.01mi in 35:09 (8:45 avg)
178.5   L2                 10.01    
9/3/2010 Run Home 6.21 0:49:58 08:02.8 7:38 AM, HR avg 124, max 146 179.5   B2               6.21      
9/4/2010 Run Roxbury / Gym 15.7 2:03:08 07:50.6 7:44 AM, 70F, sun, wind,
HR avg 124, max 155,
10.7mi in 1:24:51 //

8:30 PM, Gym Treadmill,
5mi in 38:17 (7:39 Avg)
180.5   B2               15.7      
9/5/2010 Run Secor Rd 8.03 1:07:23 08:23.5 9:24 AM, 60F, sun 179.5   L2                 8.03    
              179.5 75.25                        
9/6/2010 Race New Haven 13.4 1:25:19 06:22.0 8:20 AM - w/u - 1mi in 9:00 //

8:40 AM - RACE - 20K NH Road Race - 12.4mi in 1:16:19 (6:10 avg)
183   I1       13.4              
9/7/2010 Run Gym 6 0:47:13 07:52.2 9:30 PM, Treadmill @ 1% 181   L2                 6    
9/8/2010 Run Home 7.04 0:56:50 08:04.4 8:26 PM, 65F,
HR avg: 124, max: 141
181   B2               7.04      
9/9/2010 Run DHS 8 1:01:24 07:40.5 4:38 AM, w/u 3mi in 25:00, (8:20 avg) //
5:05 AM - 5x600m @5K pace w/ 200m rec jog /
2.5mi in 19:15 /
1 - 2:15 / 1:17, 2 - 2:10 / 1:16,
3 - 2:09 / 1:15, 4 - 2:10 / 1:17,
5 - 2:08 / 1:14 //

c/d 5:23 AM, 2.5mi in 19:15 (7:42 avg)
178   I1       8              
9/10/2010 Run Home 10.22 1:31:35 08:57.7 4:31 AM - home 6.18mi in 55:44 (9:01 avg) //

10:19 PM - home 4.04mi in 35:51 (8:52 avg)
180   B2               10.22      
9/11/2010 Run Roxbury 10.37 1:19:52 07:42.1 7:06 AM - w/u - Minor Bridge Rd, 7.29mi in 1:00:05 (8:14 avg) //

8:32 AM - race - run as tempo -
3.08 mi in 19:47 (6:26 avg)
182.5   B2               10.37      
9/12/2010 Run Roxbury 20.42 2:46:03 08:07.9 7:35 AM 55F, overcast /
Painter Ridge, Steep Rock
181   L2                 20.42    
              180.9286 75.45                        
9/13/2010 Run Home / Berkshire Corp. Park 10.3 1:31:59 08:55.8 4:29 AM, home 55F, 56:26 (9:08 avg) //

7:49 PM Corp Park, 4.12mi in 35:33 (8:37 avg)
181.5   L2                 10.3    
9/14/2010 Run Gym / Home 10.04 1:21:33 08:07.4 4:45 AM, gym, Treadmill 1% /
6mi in 46:06 (7:41 avg) //

8:18 PM, home, 4.04mi in 35:27 /
8:46 avg
180   B2               10.04      
9/15/2010 Run Secor Rd / Berkshire Corp Park 14.15 1:56:23 08:13.5 4:32 AM, Secor Rd, 10.08 mi,
in 1:22:53 (8:13 avg) //

6:40 PM, Berkshire Corp Park,
4.07mi in 33:30 (8:13 avg)
180   L2                 14.15    
9/16/2010 Run / Race DHS / Berkshire Corp. Park 9.18 1:11:03 07:44.4 4:43 AM, DHS, 3mi in 26:01 /
(8:40 avg) //

Berkshire Corp Park - /
King of the Hill 5K /
5:49 pm w/u 2.01mi in 17:58 //
6:30 pm race, 3.1mi in 17:53,
(5:46 avg) /
1 - 5:43, 2 - 5:38, (3.1)- 6:32 //

7:04 pm c/d, 1.07mi in 9:11
181.5   L2 / I1       6.18         3    
9/17/2010 Run Meckauer Park 5.22 0:44:46 08:34.6 6:55 PM 183   B2               5.22      
9/18/2010 Run / Race Roxbury / ATV Trails 14.44 2:00:00 08:18.6 Roxbury:
7:40 AM - 3.62mi in 29:06 (8:02 avg)
race 8:30 AM - 4.8mi in 30:08 , 2nd place (6:17 avg)

9:18 AM - 2.38mi in 20:52 (8:45 avg)

ATV trails - 5:30 PM /
3.64mi in 39:5:56 (10:56 avg)
182.5   L2 / B2               3.64 10.8    
9/19/2010 Run Harrybrooke Park 20 2:23:16 07:09.8 7:09 AM /
1 - 7:04, 2 - 6:44, 3 - 6:44, 4 - 6:52,
5 - 6:46, 6 - 6:54, 7 - 6:48, 8 - 6:47,
9 - 6:48, 10-6:38, 11-6:46, 12-6:44,
13-6:43, 14-6:47, 15-8:01, 16-8:01,
17-7:58, 18-7:58, 19-7:58, 20-8:04
182   I1       20              
              181.5 83.33                        
9/20/2010 Run Home / Gym 10.09 1:30:56 09:00.7 4:40 AM, 55F, 6.09 mi in 58:35,
9:37 avg //

10:15 PM, gym Treadmill 1%, 4mi in 32:21 (8:05 avg)
180.5   L2                 10.09    
9/21/2010 Run DRS - Meckauer Park 6.4 0:50:49 07:56.4 6:20 PM, DRS to Meckauer Park, 4 loops, back to DRS, sunny 65, but it was getting dark 181.5   B2               6.4      
9/22/2010 Run Home - Rockwell, Taunton Lake / Gym 16.3 2:09:38 07:57.2 4:14 AM, 60F, dark, 12.3 mi in 1:36:42 (7:52 avg) //

8:30 PM - gym - Treadmill 1%, 4mi in 32:56
179   L2                 16.3    
9/23/2010 Run DHS 8 1:02:27 07:48.4 4:32 AM, DHS, 8mi in 1:02:27 w/ 6x100m strides 182   L2                 8    
9/24/2010 Run Home 6.18 0:53:22 08:38.1 4:20 AM, home, 6.18mi in 53:22 /
(8:38 avg), 60F, dark, overcast
180   B2               6.18      
9/25/2010 Run / Race Roxbury 10.05 1:14:03 07:22.1 7:37 AM, 4.6mi in 34:53 //

8:54 AM, 2.4mi in 13:50 //

9:30 AM, 3.05mi in 25:20
182   B1             10.05        
9/26/2010 Run Home to Pond Brook and back 17.06 2:12:37 07:46.4 8:12 AM, 60F 181   B2               17.06      
              180.8571 74.08                        
9/27/2010 Run Gym 6 0:46:27 07:44.5 8:40 PM, treadmill @ 1% 182   L2                 6    
9/28/2010 Run DHS 9 1:09:36 07:44.0 8:15 PM, 9mi w/ 8x100m strides
70F, humid, overcast, wind
183   B2               9      
9/29/2010 Run Gym 6 0:45:53 07:38.8 8:35 PM, treadmill @ 1% 183   B1             6        
9/30/2010 Run DHS 6 0:51:36 08:36.0 4:30 AM, 60F, rain shower /
new shoes - New Balance 903
180.5   I2                   6  
10/1/2010 Run DHS 9 1:11:14 07:54.9 4:32 AM - w/u 4mi in 34:09 //

5:07 AM 3x1600m w/ 400m rec
1 - 6:33 / 2:12,
2 - 6:30 / 2:10,
3 - 6:36 / 2:11

5:35 AM c/d 1.25mi in 10:52
180.5   B2               9      
10/2/2010 Run Roxbury 8.56 1:06:29 07:46.0 7:55 AM 185   L2                 8.56    
10/3/2010 Run Meckauer Park 13.27 1:39:07 07:28.2 6:56 AM, 45F, sun - home to
park (3.75mi) then several loops ,
then back (via Hoyt Rd, Ridgedale)
182   I2                   13.27  
              182.2857 57.83                        
10/4/2010 Run Gym 6 0:48:26 08:04.3 8:30 PM, gym Treadmill @ 1%
181.5   L2                 6    
10/5/2010 Run Gym 6 0:44:38 07:26.3 4:35 AM, gym Treadmill @ 1%
w/u 2mi in 16:31 //
4:51 AM
marathon pace 2mi in 13:04 //
5:05 AM
c/d 2mi in 15:03
182   B2               6      
10/6/2010 Run home 6.16 0:51:43 08:23.7 7:45 PM 55F 184   L2                 6.16    
10/7/2010 Run DHS 6 0:48:02 08:00.3 4:37 AM 50F, clear
6mi w/ 8x100m strides in 48:02
181.5   B2               6      
10/8/2010 Run Home 4.03 0:34:25 08:32.4 4:20 AM, 45F, clear - home to
Commerce Park and back - last run
before marathon.
182   L2                 4.03    
10/9/2010 Race Hartford, CT 26.2 2:51:10 06:32.0 8:05 AM, 50F, sun 183   I2                   26.2  
10/10/2010 off   0     rest 179.5                          
              181.9286 54.39                        
10/11/2010 Run Gym 4 0:35:09 08:47.3 8:15 PM treadmill 1% 184   B2               4      
10/12/2010 Run Home 6.23 0:54:08 08:41.3 7:49 PM, 50F,, clear 182.5   B2               6.23      
10/13/2010 Run Gym 6 0:47:02 07:50.3 8:11 PM, treadmill 1% 183   L2                 6    
10/14/2010 Run Gym 6 0:45:13 07:32.2 8:11 PM, treadmill 1% 182.5   L2                 6    
10/15/2010 Run Gym 6 0:46:38 07:46.3 8:30 PM, treadmill 1% 182.5   B2               6      
10/16/2010 Run Roxbury 5.75 0:45:12 07:51.7 8:14 AM 50F, sun , wind 183   B2               5.75      
10/17/2010 Race Danbury 6.6 0:48:24 07:20.0 8:08 AM, 40F, sun ,
w/u 3.5mi in 30:54 (8:50 avg) //

race - 5k - 3.1mi in 17:30 (5:39 avg)
185   B2 / A3         3.1     3.5      
              183.2143 40.58                        
10/18/2010 Run Home 7.07 0:59:07 08:21.7 7:42 PM, 45F, clouds 185.5   L2                 7.07    
10/19/2010 Run Gym 7 0:56:04 08:00.6 8:30 PM 184   B2               7      
10/20/2010 Run Home 4.05 0:34:58 08:38.0 8:57 PM, 40F 183   B2               4.05      
10/21/2010 Run Gym 8 1:00:29 07:33.6 8:30 PM, Treadmill 1% 184   L2                 8    
10/22/2010 Run Gym 6 0:46:36 07:46.0 7:50 PM, Treadmill 1% 184   B2               6      
10/23/2010 Race Roxbury 8.49 1:00:37 07:08.4 8:04 AM - w/u 2.57mi in 20:18 (7:54 avg) //
8:35 AM - race down hemlock, 3.52mi in 21:37 (6:08 avg) 2nd place //

9:10 AM - c/d - 2.4mi in 18:42 (7:48 avg)
184.5   B2               8.49      
10/24/2010 Run 7 Bridges 12.02 1:29:07 07:24.8 9:09 AM, 50F, clouds - out to Tunnel Rd, Newtown and back, crossing 7 bridges each way. 184.5   L2                 12.02    
              184.2143 52.63                        
10/25/2010 Run Home 6.23 0:52:34 08:26.3 8:02 PM, 50F, saw a fox out on the road. 182.5   B2               6.23      
10/26/2010 Run Home 8.12 1:09:08 08:30.8 8:10 PM, 60F, rain 183   B2               8.12      
10/27/2010 Run Gym 6 0:46:40 07:46.7 8:26 PM 1% 184   L2                 6    
10/28/2010 Run DHS 8 1:00:40 07:35.0 8:55 PM, 8mi w/ 8x100m strides/
1 - 8:14, 2 - 7:38, 3 - 7:31, 4 - 7:26,
5 - 7:27, 6 - 7:40, 7 - 7:07, 8 - 7:37
182   L2                 8    
10/29/2010 Run Gym 6 0:45:01 07:30.2 9:10 PM treadmill 1% 184.5   L2                 6    
10/30/2010 Run Roxbury 8.3 1:03:53 07:41.8 7:43 AM, w/u hemlock/ up chalybes, ran race easy - Jeep Trail 184   B2               8.3      
10/31/2010 Race Kent 9.26 1:07:40 07:18.4 10:54 AM w/u 3.26mi in 28:36,
(8:46 avg) //

12:00 PM - race - 5mi in 29:38,
(5:56 avg)

1:01 PM c/d 1mi in 9:32
184.5   I2                   9.26  
              183.5 51.91                        
11/1/2010 Run 5 Bridges 8.02 1:05:36 08:10.8 8:12 PM home - 5 bridges 40F 182   B2               8.2      
11/2/2010 Run Wisconier 10.1 1:21:56 08:06.7 7:24 PM home - Wisconier out & back - 35F 183.5   L2                 10.1    
11/3/2010 Run DHS 8 0:59:40 07:27.5 7:35 PM - 8mi w/ 8x100m strides
44F
183   L2                 8    
11/4/2010 Run Gym 10 1:21:37 08:09.7 4:35 AM - Treadmill @1% 6mi in 48:49 (8:08 avg) //

7:55 AM - Treadmill @ 1% 4mi in 32:48 (8:12 avg)
181   I1       10              
11/5/2010 Run DHS 8 0:59:22 07:25.3 8:55 PM, 44F, clear 183.5   L2                 8    
11/6/2010 Race Roxbury 10.62 1:16:56 07:14.7 7:38 AM, 4.57mi in 34:23 (7:31 avg)

8:35 AM, race - jeep trail
3.95mi in 24:29 (6:12 avg)
3rd place

9:00 AM, c/d 2.1mi in 18:04
8:36 avg
185   B2               10.62      
11/7/2010 Run home - rt 302 / hawleyville 17.58 2:20:29 07:59.5 7:47 AM, 35F, sun, wind 184.5   B2               17.58      
              183.2143 72.32                        
11/8/2010 Run Gym 10 1:19:05 07:54.5 4:55 AM treadmill 1%, 4mi in 32:07 (8:02 avg) //

8:10 PM treadmill 1%, 6mi in 46:58 (7:50 avg)
183   B2               10      
11/9/2010 Run DHS / gym 12 1:36:23 08:01.9 4:35 AM DHS, 38F, wind /
w/u 2mi in 17:45 (8:53 avg) //

4:55 AM MP - 4mi in 27:47 (6:57 avg) //

5:28 AM c/d 2mi in 17:05 (8:33 avg)
183.5   L2                 12    
11/10/2010 Run Home - Sunset Hill 12.05 1:45:31 08:45.4 8:07 PM, 38F, clear /
slow, hills
186   L2                 12.05    
11/11/2010 Run DHS 8 1:01:57 07:44.6 8:30 PM, 38F, clear /
8mi w/ 8x100m strides
183.5   L2                 8    
11/12/2010 Run Home - gym, /
gym - home /
(treadmill)
9.71 0:50:08 05:09.8 4:33 AM, 25F, clear /
home to gym, 2.85mi in 25:23 (8:54 avg) //
5:32 AM - gym to home, 2.86mi in 24:45 (8:39 avg) //

7:20 PM - gym - Treadmill @ 1% /
4mi in 33:26 (8:21 avg)
184   B2               9.71      
11/13/2010 Race Roxbury 13.26 1:29:09 06:43.4 8:04 AM, 30F, sun /
w/u 2.06mi in 17:18 (8:23 avg) //

8:36 AM - race - 11.2mi in
1:11:51 (6:25 avg) (2nd place)
182   I2                   13.26  
11/14/2010 Run Home - Huntington Park Loop 18.09 2:19:16 07:41.9 8:08 AM - 30F, sunny /
saw 12 other people running on the roads & trails this morning.
180   L2                 18.09    
              183.1429 83.11                        
11/15/2010 Run Home 10.28 1:31:56 08:56.6 4:33 AM - 40F, home - 6.25 mi
in 56:23 (9:01 avg) //

5:33 PM 45F, home - 4.03mi in 35:33 (8:48 avg)
180.5   L2                 10.28    
11/16/2010 Run DHS 6 0:46:57 07:49.5 7:46 PM 50F, windy /
w/u 2mi in 17:08 (8:34 avg) /

MP 2mi in 13:05 (6:33 avg) /

c/d 2mi in 16:44 (8:22 avg)
184.5   I1       6              
11/17/2010 Run Home - 7 Bridges 12.07 1:41:40 08:25.4 7:55 PM - 50F,clouds, very windy 183.5   L2                 12.07    
11/18/2010 Run Gym 6 0:46:34 07:45.7 8:25 PM - treadmill @ 1% 183   B2               6      
11/19/2010 Run Gym 7 0:53:17 07:36.7 8:45 PM - treadmill @ 1% 184   L2                 7    
11/20/2010 Race Roxbury 6.02 0:42:00 06:58.6 8:11 AM - w/u 1.25mi in 10:10 (8:08avg) //

8:30 AM - race - 3.52 mi in 21:20 (3rd) (6:04 avg) //

8:59 AM c/d 1.25mi in 10:30 (8:24 avg)

183   I2                   6.02  
11/21/2010 Race New Fairfield 6.56 0:46:13 07:02.7 10:26 AM - w/u 2.12mi in 18:18 (avg 8:38)

11:00 AM race - 5k - 3.1mi in 17:38 (6:04 avg)

11:23 AM 1.21mi in 10:17 (8:31 avg)
183   I2                   6.56  
              183.0714 53.93                        
11/22/2010 Run Home - West Whisconnier 10.12 1:24:31 08:21.1 10:06 AM, 37F, hilly 182   B1             10.12        
11/23/2010 Run Meckauer Park / Gym 14 1:50:00 07:51.4 8:17 AM - Meckauer Park - 10 miles in 1:17:39 (7:45 avg) //

9:45 PM - gym - treadmill @ 1% 4mi in 32:21 (8:05 avg)
183   L2                 14    
11/24/2010 Run Home - Plumtrees - Birch Hill 12.07 1:38:15 08:08.4 7:15 AM, 37F, hilly 181   B2               12.07      
11/25/2010 Race / Run Roxbury / gym 15.55 2:03:48 07:57.7 8:01 AM - w/u - 7.07mi in 57:44
(8:09 avg) B1 //

9:30 AM - race - 3mi in 18:06
(6:03 avg) I2 //

10:02 AM - c/d - 1.48mi in 14:10
(9:34 avg) B1 //

7:30 PM - Treadmill @ 1% - 4mi in
33:48 (8:27 avg)
183   B1 / I2             12.55     3  
11/26/2010 Run Home / Gym 12.09 1:38:35 08:09.2 8:10 AM - home - 50F, rain
8.09 mi in 1:06:55 (8:16 avg) //

7:20 PM - gym treadmill @ 1 %
4mi in 31:40 (7:55 avg)
181   B1             12.09        
11/27/2010 Race / Run Roxbury / Home 10.09 1:22:03 08:07.9 8:12 AM, Roxbury, 28F, sun, wind
w/u 1.2mi in 10:45 (8:58 avg) //

8:30 AM - race - dn Chalybes -
2.4mi in 14:53 (6:12 avg) (4th)

8:55 PM, home, 35F, windy
6.49mi in 56:25 (8:41 avg)
184.5   B2               10.09      
11/28/2010 run Home - Pond Brook - Hawleyville loop 18 2:29:15 08:17.5 8:44 AM - 22F, sun 182.5   L2                 18    
              182.4286 91.92                        
11/29/2010 run home - 6 bridges out & back 10.07 1:24:38 08:24.3 7:50 PM, 34F clouds 183.5   B1             10.07        
11/30/2010 run Home / Gym 14.11 1:56:50 08:16.8 4:38 AM, 34F clouds, home
8.11mi in 1:10:49 (8:44 avg) //

8:05 PM, gym treadmill @ 1%
6mi in 46:01 (7:40 avg)
180   B1             14.11        
12/1/2010 run Home - Sunset Hill 12.13 1:35:11 07:50.8 6:28 PM, 47F, overcast 182   B1             12.13        
12/2/2010 run gym / home - Vale - Berkshire 14.02 1:56:21 08:17.9 4:45 AM, gym treadmill @ 1%
6mi in 47:20 (7:53 avg) //

8:18 PM, home - Vale - Berkshire
out & back, 32F ,
8.02mi in 1:09:01 (8:36 avg)
182.5   L2                 14.02    
12/3/2010 run gym / home 10.03 1:22:23 08:12.8 4:45 AM, gym treadmill @ 1%
6mi in 47:06 (7:51 avg) //

8:05 PM, home 4.03mi in 35:17
(8:45 avg)
182.5   B2               10.03      
12/4/2010 race Roxbury 12.4 1:39:07 07:59.6 7:50 AM, w/u 4mi in 32:34 (8:08 avg)
28F, sun wind //

8:37 AM, race 2.4mi in 14:45 (6:09 avg), 30F, sun, wind //

8:53 AM, easy, 6mi in 51:48 (8:38 avg), 35F, sun, wind
183.5   B2               12.4      
12/5/2010 run New Milford - River Rd, Geer Mountain 21.65 2:50:51 07:53.5 8:09 AM, 28F, clouds, very windy in spots. 182   B1             21.65        
              182.2857 94.41                        
12/6/2010 run home 8.12 1:10:25 08:40.3 7:59 PM, 28F, windy 181.5   L2                 8.12    
12/7/2010 run gym / 5 bridges 12.03 1:41:19 08:25.3 5:00 AM, treadmill @ 1%
4mi in 31:38 (7:55 avg) //

7:54 PM, home - 5 bridges out
and back - 8.03mi in (1:09:41)
180.5   B1             12.03        
12/8/2010 run gym 12 1:29:14 07:26.2 8:20 PM - treadmill @ 1%
180.5   L2                 12    
12/9/2010 run home 6.17 0:56:11 09:06.4 4:24 AM, 20F, home - 6.17mi in
0:56:11 (9:06 avg)
180   B2               6.17      
12/10/2010 run Home - Meckauer Park / gym 13.37 1:51:16 08:19.3 9:12 AM, 10F, home to Meckauer Park, couple of loops + Enchanted Trail, then back home
10.37mi in 1:27:38 (8:27 avg) //

8:20 PM gym treadmill @ 1%
3mi in 23:38 (7:53 avg)
181.5   B2               13.37      
12/11/2010 run gym 6 0:45:57 07:39.5 5:15 PM, treadmill @ 1% 183   B1             6        
12/12/2010 race Van Cortlandt Park 11.3 1:19:39 07:02.9 10:15 AM, w/u 2mi in 16:00 (8:00 avg) //

11:30 AM, race 15K (9.3mi)
1:03:39 (6:51 avg)

55F, heavy rain, heavy wind
179.5   I1       11.3              
              180.9286 68.99                        
12/13/2010 run gym 12 1:33:27 07:47.3 4:40 AM, treadmill 1%, 6mi in 46:52
//

8:40 PM, treadmill 1%, 6mi in 46:35
177.5   L2                 12    
12/14/2010 run home 8.1 1:08:49 08:29.8 8:26 PM, 16F, windy 178.5   B2               8.1      
12/15/2010 run gym 18 2:14:38 07:28.8 4:40 AM, treadmill 1%, 6mi in 45:54
(7:39 avg) //

8:35 PM gym treadmill 1%, 12 mi
in 1:28:44 (7:24 avg), 5% incline
for 0.25 mile @ 4.5mi, 5.5mi, 6.5mi
179   B2               18      
12/16/2010 run home 8.14 1:12:38 08:55.4 8:29 PM, 26F, clear 179   L1           8.14          
12/17/2010 run gym 10 1:22:52 08:17.2 4:40 AM, gym treadmill @1%
6mi in 49:24 (8:14 avg) //

8:35 PM, gym treadmill @ 1%
4mi in 33:28 (8:22 avg)
181   B1             10        
12/18/2010 race Norfolk, CT 14.17 1:41:24 07:09.4 w/u 3.1mi in 26:13 (8:27 avg) //

race - 10mi in 1:05:16 (6:32 avg)
7th place //

c/d 1.07mi in 9:55 (9:18 avg)
182.5   I2                   14.17  
12/19/2010 run Church Hill - Sunset Hill 20.06 2:41:03 08:01.7 7:29 AM, 16F clouds, not windy /
home - Rockwell, Codfish Hill, Flat Swamp, Church Hill, Sunset Hill, Taylor, Plumtrees, Rockwell loop
179.5   L2                 20.06    
              179.5714 90.47                        
12/20/2010 run Gym, 4 Bridges 14 2:01:06 08:39.0 4:48 AM, Treadmill @ 1% 6mi in 50:45 (8:27 avg) //

7:43 PM, home - 4 bridges out
and back, 8mi in 1:10:21 (8:47 avg)
27F, windy
180   L2                 14    
12/21/2010 run Gym, Huntington Park - Aspetuck Valley Trail 16.18 2:31:18 09:21.1 4:35 AM, gym Treadmill 1%,
w/u 2mi in 16:35 (8:18 avg) //
4:52 AM, tempo - 3mi in 18:45.
(6:15 avg) //
5:10 AM,c/d 2mi in 15:23 (7:42 avg)
//

1:23 PM - Huntington Park, Aspetuck Valley Trail - 9.18 mi in
1:40:35 (10:57 avg) 30F, windy
179.5   L2                 16.18    
12/22/2010 run Codfish Hill Loop / Gym 16.31 2:10:28 08:00.0 10:16 AM, 30F, windy
12.31mi in 1:38:48 (8:01 avg) //

7:20 PM gym, treadmill 1%
4mi in 31:40 (7:55 avg)
180   B1             16.31        
12/23/2010 run Meckauer Park / Gym 12.08 1:42:28 08:28.9 8:43:00 AM, 30F, windy,
Meckauer Park, 8.08mi in 1:11:05,
(8:48 avg) //

10:15 PM gym treadmill 1%,
4mi in 31:23 (7:51 avg)
180   L2                 12.08    
12/24/2010 run Berkshire Corp Park / Gym 8.56 1:08:09 07:57.7 12:03 PM, Berkshire Corp. Park,
5.56 mi in 44:47 (8:03 avg)
35F, windy //

9:00 PM gym treadmill @ 1%-3%
3mi in 23:22 (7:47 avg)
181   B1             8.56        
12/25/2010 run Poconos / Gym 16.14 2:10:44 08:06.0 9:15 AM - Poconos (Pocono Lane,
Pocono Ridge Rd, Pocono Rd)
13.14mi in 1:47:16 (8:10 avg)
22F, windy //

8:00 PM gym treadmill 1%
3mi in 23:28 (7:49 avg)
181   B2               16.14      
12/26/2010 run home route + Pocono Ridge Rd 20.13 2:54:18 08:39.5 7:51 AM 22F, no breakfast,
home route 6+ miles followed by out and back to end of Pocono Ridge Rd
181.5   L2                 20.13    
              180.4286 103.4                        
12/27/2010 run Gym 8 1:01:40 07:42.5 3:40 PM, gym treadmill @ 1%
8mi in 1:01:40 (7:43 avg)
181   L2                 8    
12/28/2010 run Gym 14 1:44:48 07:29.1 10:30 AM, gym treadmill @ 1%
w/u 2mi in 15:48 (7:54 avg) //

tempo 4mi in 25:02 (6:16 avg) //

c/d 2mi in 14:33 (7:17 avg) //

9:00 PM, gym treadmill @ 1%
6mi in 49:25 (8:14 avg)
181.5   L2                 14    
12/29/2010 run Gym 16 2:01:23 07:35.2 7:11 AM, gym treadmill @ 1%
4mi in 32:58 (8:15 avg) //

5:10 PM, gym treadmill @ 1%
12mi in 1:28:25 (7:22 avg)
180   L1 / C1           4         12
12/30/2010 run Home / Gym 16.03 2:10:54 08:10.0 10:50 AM, home, 8.03mi in
1:07:45 (8:26 avg) 24F, sun //

8:00 PM, gym, treadmill @ 1%
8mi in 1:03:09 (7:54 avg)
181   L2                 16.03    
12/31/2010 run Home / Gym 12.03 1:42:05 08:29.1 9:13 AM, home, 8.03mi in 1:10:15 (8:45 avg), 28F, sun //

4:45 PM, gym, treadmill 1%
4mi in 31:50 (7:57 avg)
180.5   B1/ C1             8.03       4
1/1/2011 Race / Run Brookfield HS / Gym 12.5 1:33:14 07:27.5 10:12 AM, Brookfield HS, 38F, sun
w/u 2.25mi in 18:43, (8:18 avg) //

11:00 AM, 40F, sun, Race
4mi in 23:56 (5:59 avg) (5th place
overall, 1st Master) //

11:31 AM, c/d 2.25mi in 18:59
(8:25 avg) //

5:50 PM, Gym, Treadmill, 4mi in
31:36 (7:54 avg)
182   I2                   12.5  
1/2/2011 Run Wewaka Brook Rd 22.11 2:58:15 08:03.7 9:11 AM, home to just past farm stand on Wewaka Brook Rd and back, 42F, overcast, fog 182.5   C1                     22.11
              181.2143 100.67                        
                                         
2010 Totals (excludes 1/1, 1/2 runs)       468:16:00 07:58.4     3523.84                        

Beat Frequencies - Running