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, 25°F, 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, 18°F 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, 38°F / 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, 50°F, 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, 18°F, windy | 184 | K1 | 5.52 | |||||||||||
1/30/2010 | Run | Roxbury | 10.03 | 1:18:31 | 07:49.7 | 9:10 AM, 6°F, 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, 8°F, 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, 30°F / 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, 18°F, 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 34°F / 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, 25°F, windy | 187.5 | L1 | 11.56 | |||||||||||
2/14/2010 | Run | Boardman Bridge | 20.15 | 2:47:51 | 08:19.8 | 8:03 AM, 28°F / 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 35°F |
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) 30°F, 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, 34°F, 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 / 40°F, 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 28°F, 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 35°F, 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 - 30°F, 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 - 55°F, 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 - 40°F, clouds L1 / home route 6.22mi in 55:20 (8:53) // 5:30 PM - 40°F, 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, 45°F 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, 40°F, 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, 60°F, 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 - 30°F (dark) / 10.06 mi in 1:25:19 (8:28 avg) / HR avg: 137, max: 176 // 5:53 PM - home - 60°F, 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, 60°F, 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 70°F, 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, 38°F, sunny, 3.54mi in / 28:21 (8:00 avg) / HR avg: 169, max: 215 // 8:30 AM, 45°F, sunny, 3.52mi in / 21:23 (6:04 avg) // 9:11 AM, 50°F, 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, 40°F, 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 - 41°F, windy | 184 | L1 | 12.01 | |||||||||||
3/25/2010 | Run | DHS / Home | 10.07 | 1:19:58 | 07:56.5 | 4:40 AM, 31°F clouds, calm / 6mi in 48:48 (8:08 avg) // 6:12 PM, 58°F 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 23°F, 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, 34°F, 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, 48°F, 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, 50°F, 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, 50°F, 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, 50°F, 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, 65°F, 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, 70°F, 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, 85°F, 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, 65°F (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, 55°F 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, 40°F 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, 55°F 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, 55°F, 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 / 37°F, 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 / 41°F / 7mi with 8x100m strides in 53:41 / (7:40 avg) // 6:35 PM - Home, 68°F, 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 - 45°F, 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 - 42°F, 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 - 41°F, 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 - 50°F, 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, 38°F, / 8.27mi in 1:10:34 (8:32 avg) / HR avg: 126, max; 156 // 8:01 PM - Home, 50°F, / 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, 48°F, / 6mi in 47:57 (8:00 avg) // 6:46 PM - Home, 65°F, 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 - 60°F, 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, 50°F, 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, 45°F, 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, 37°F, sun / 12.12mi in 1:34:25 (7:47 avg) / HR avg: 142, max: 176 // 6:57 PM, 50°F, 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, 40°F 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, 55°F, 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, 60°F / 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, 70°F, 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, 70°F / 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 - 60°F, / 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 / 48°F, sun // 6:46 PM, Home, 4.26mi in 44:48 / (8:12 avg) HR avg: 133, max: 190 / 70°F, 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) 58°F, 6mi in / 44:48 w/ 8x100m strides (7:28 avg) / 58°F, sun// 7:01 PM, Berkshire Corp. Park (K1) / 73°F, 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, 70°F / 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, / 70°F, 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, 58°F, 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, 47°F, 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, 55°F, 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, 54°F, sun | B1 | 7.05 | ||||||||||||
6/12/2010 | run | Roxbury | 3.92 | 0:30:14 | 07:42.8 | 8:30 AM, 60°F, clouds | 182.5 | B1 | 3.92 | |||||||||||
6/13/2010 | run | Huntington Park | 16 | 2:23:13 | 08:57.1 | 10:39 AM, 70°F, 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, 75°F, 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 75°F, 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, 54°F, sun / HR: avg: 143, max: 174 |
181 | B1 | 12 | |||||||||||
6/17/2010 | run | DHS | 6 | 0:46:52 | 07:48.7 | 4:30 AM, 65°F, fog / sunrise | 180.5 | B1 | 6 | |||||||||||
6/18/2010 | run | Berkshire Corp Park | 6.22 | 0:49:34 | 07:58.1 | 5:47 PM, 85°F, 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, 75°F, 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, 70°F, 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, 55°F / HR avg: 124, max: 185 |
180 | B1 | 6.25 | |||||||||||
6/22/2010 | run | DHS | 8 | 1:00:45 | 07:35.6 | 8:00 PM, 70°F, rain / 8mi w/ 10x100m strides |
183 | B1 | 8 | |||||||||||
6/23/2010 | run | Home | 13.04 | 1:41:19 | 07:46.2 | 6:39 PM, 80°F,, 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, 80°F, 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, 65°F / 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 65°F / 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, 68°F / 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, 85°F , 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, 80°F, 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, 65°F / HR avg 126, max 153 |
180 | B1 | 11.3 | |||||||||||
7/1/2010 | run | DHS | 6 | 0:49:06 | 08:11.0 | 4:40 AM, 55°F | 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, 83°F (I1) 10:30 AM - race, 5mi in 30:41 / (6:08 avg) (I1) 5:01 PM, 83°F, 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 - 80°F, 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, 70°F, 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, 70°F, 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 70°F, 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 70°F, 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, 70°F, 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, 60°F, 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, 70°F, 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, 73°F, overcast, humid / |
182 | B1 | 11.35 | |||||||||||
7/15/2010 | run | DHS | 6 | 0:46:23 | 07:43.8 | 4:35 AM, 73°F, , clouds, humid | 181 | B1 | 6 | |||||||||||
7/16/2010 | run | Huntington Park | 5.5 | 0:51:49 | 09:25.3 | 6:48 PM, 90°F, 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) / 85°F, 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 // 80°F, 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 - 65°F / 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, 67°F, 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 / 70°F, 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, 80°F, 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 80°F, 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 55°F, 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, 55°F, / 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 / 60°F, 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, 76°F, / 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, 60°F / 6.18mi in 53:28 (8:39 avg) / HR avg 115, max 140 // 6:39 PM, Berkshire Corp Park / 80°F, 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, 70°F, 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 / 75°F, clouds // 1:54 PM New Britain - w/u / 2.35mi in 20:17 (8:38 avg) / 75°F, 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 - 70°F, overcast | 182 | B2 | 6 | |||||||||||
8/4/2010 | Run | Frye Island | 19.21 | 2:27:50 | 07:41.7 | 7:54 AM - 75°F, sun, 15.21 mi in / 1:52:29 (7:24 avg) / HR avg 135, max 190 // 7:14 PM, 80°F, 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, 75°F, overcast, humid / 6.36mi in 56:24 (8:52 avg) // 5:28 PM, 80°F, 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, 75°F, 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, 70°F, 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, 65°F, 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, 70°F, overcast / 6.17mi in 57:39 // 7:36 PM, 86°F, 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, 75°F, 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, 70°F foggy, Big Y, / 13.76mi in 1:55:59 (8:25 avg) / HR avg 132, max 201 // 7:35 AM, 82°F, 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, 70°F, humid / |
179 | L2 | 6 | |||||||||||
8/13/2010 | Run | DHS | 7 | 0:53:44 | 07:40.6 | 4:33 AM, 65°F, 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 - 60°F, Rain / 6.23mi in 57:30 (9:14 avg) / HR avg 114, max 135 // 6:17 PM - Berkshire Corp. Park & ATV trails - 80°F, 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 - 70°F, humid / 6.24mi in 56:16 (9:01 avg) // 6:25 PM - Berkshire Corp. Park & ATV trails, 80°F, 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, 63°F, 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, 60°F,, 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) 80°F / 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 / 80°F, 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, 75°F , 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, 68°F, 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, 55°F | 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, 65°F, 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, 60°F, 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 60°F, 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, 70°F, 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, 60°F, 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, 65°F, 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 55°F, 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 55°F, 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, 55°F, 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, 60°F, 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), 60°F, 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, 60°F | 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 70°F, 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, 60°F, 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, 45°F, 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 55°F | 184 | L2 | 6.16 | |||||||||||
10/7/2010 | Run | DHS | 6 | 0:48:02 | 08:00.3 | 4:37 AM 50°F, 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, 45°F, 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, 50°F, 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, 50°F,, 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 50°F, sun , wind | 183 | B2 | 5.75 | |||||||||||
10/17/2010 | Race | Danbury | 6.6 | 0:48:24 | 07:20.0 | 8:08 AM, 40°F, 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, 45°F, 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, 40°F | 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, 50°F, 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, 50°F, 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, 60°F, 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 40°F | 182 | B2 | 8.2 | |||||||||||
11/2/2010 | Run | Wisconier | 10.1 | 1:21:56 | 08:06.7 | 7:24 PM home - Wisconier out & back - 35°F | 183.5 | L2 | 10.1 | |||||||||||
11/3/2010 | Run | DHS | 8 | 0:59:40 | 07:27.5 | 7:35 PM - 8mi w/ 8x100m strides
44°F |
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, 44°F, 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, 35°F, 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, 38°F, 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, 38°F, clear / slow, hills |
186 | L2 | 12.05 | |||||||||||
11/11/2010 | Run | DHS | 8 | 1:01:57 | 07:44.6 | 8:30 PM, 38°F, 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, 25°F, 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, 30°F, 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 - 30°F, 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 - 40°F, home - 6.25 mi in 56:23 (9:01 avg) // 5:33 PM 45°F, 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 50°F, 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 - 50°F,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, 37°F, 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, 37°F, 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 - 50°F, 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, 28°F, 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, 35°F, 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 - 22°F, 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, 34°F clouds | 183.5 | B1 | 10.07 | |||||||||||
11/30/2010 | run | Home / Gym | 14.11 | 1:56:50 | 08:16.8 | 4:38 AM, 34°F 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, 47°F, 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, 32°F , 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) 28°F, sun wind // 8:37 AM, race 2.4mi in 14:45 (6:09 avg), 30°F, sun, wind // 8:53 AM, easy, 6mi in 51:48 (8:38 avg), 35°F, 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, 28°F, 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, 28°F, 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, 20°F, 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, 10°F, 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) 55°F, 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, 16°F, 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, 26°F, 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, 16°F 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) 27°F, 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) 30°F, 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, 30°F, 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, 30°F, 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) 35°F, 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) 22°F, 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 22°F, 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) 24°F, 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), 28°F, 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, 38°F, sun w/u 2.25mi in 18:43, (8:18 avg) // 11:00 AM, 40°F, 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, 42°F, overcast, fog | 182.5 | C1 | 22.11 | |||||||||||
181.2143 | 100.67 | |||||||||||||||||||
2010 Totals (e | 468:16:00 | 07:58.4 | 3523.84 |