2010 Training

Date

Event

Location

Distance (Miles)

Time

Pace

Notes

Weight

Weekly Mileage

Shoes

G0 (Brooks trail shoes)

K1 (Saucony Ride) Aug 2009

H1 (NB 826)
June 2008

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)

378.23

1009.83

625.79

627.19

111.17

678.32

454.58

101.1

310.48

641.71

601.56

449.35

103.17

1/1/2010

Run

gym

1:00:00

07:30.0

10:15 AM, Treadmill 1%

187.5

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

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

8.2

partial week:

187.1667

21.53

1/4/2010

Run

gym

0:34:01

08:30.3

8:30 PM, Treadmill 1%

186.5

1/5/2010

Run

gym

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

1/6/2010

Run

gym

0:59:24

08:29.1

8:30 PM, Treadmill 1%

185.5

1/7/2010

Run

gym

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

1/8/2010

Run

gym

0:46:54

07:49.0

9:30 PM, Treadmill @ 1% /
new shoes - NB 760

187

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

15.68

186

44.68

1/11/2010

Run

gym

0:34:35

08:38.8

10:00 PM, treadmill @ 1%

185.5

1/12/2010

Run

gym

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

1/13/2010

Run

gym

0:55:17

07:53.9

8:30 PM, Treadmill 1%

187.5

1/14/2010

Run

gym

0:34:29

08:37.3

8:00 PM, Treadmill 1%

185.5

1/15/2010

Run

gym

0:53:16

07:36.6

8:00 PM, Treadmill 1%

187.5

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

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

11.3

186.6429

46.5

1/18/2010

Run

gym

0:58:04

08:17.7

7:45 PM - Treadmill 1%

186.5

1/19/2010

Run

gym

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

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

8.14

1/21/2010

Run

gym

0:58:28

08:21.1

7:45 PM - Treadmill 1%

186

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

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

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

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

6.21

1/26/2010

Run

gym

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

1/27/2010

Run

gym

0:47:24

07:54.0

7:00 PM, treadmill @ 1%

186.5

1/28/2010

Run

gym

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

1/29/2010

Run

Home

5.52

0:45:36

08:15.7

5:01 PM, 18°F, windy

184

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

10.03

1/31/2010

Run

Kent

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

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

6.2

2/2/2010

Run

gym

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

2/3/2010

Run

gym

0:46:01

07:40.2

8:00 PM, Treadmill 1%

185

2/4/2010

Run

gym

0:34:04

08:31.0

7:00 PM, Treadmill 1%

185

2/5/2010

Run

gym

0:47:43

07:57.2

8:30 PM, Treadmill 1%

185.5

2/6/2010

Run

Roxbury

6.4

0:51:15

08:00.5

9:08 AM, 18°F, windy

185.5

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

14.63

186

53.23

2/8/2010

Run

gym

0:47:54

07:59.0

7:45 PM - Treadmill 1%

188

2/9/2010

Run

gym

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

2/10/2010

Run

gym

0:46:47

07:47.8

7:15 PM - Treadmill 1%

187.5

2/11/2010

Run

gym

0:56:05

08:00.7

7:15 PM - Treadmill 1%

187.5

2/12/2010

Run

Home

8.11

1:09:49

08:36.5

7:33 PM 34°F /
HR: avg 137, max 180

187

8.11

2/13/2010

Run

Roxbury

11.56

1:36:34

08:21.2

8:54 AM, 25°F, windy

187.5

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

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

6.21

2/16/2010

Run

gym

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

2/17/2010

Run

gym

0:54:49

07:49.9

7:45 PM - Treadmill 1%

185.5

2/18/2010

Run

gym

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

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

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

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

22.15

187.2857

67.48

2/22/2010

Run

Gym

0:49:06

08:11.0

8:00 PM, Treadmill 1%

186.5

2/23/2010

Run

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

2/24/2010

Run

Gym

0:48:26

08:04.3

7:30 PM - Treadmill @ 1%

185

2/25/2010

Run

Gym

0:48:24

08:04.0

4:45 AM, Treadmill @ 1%

183.5

2/26/2010

Run

Gym

1:16:34

07:39.4

8:00 PM, Treadmill 1%

186.5

2/27/2010

Run

Gym

0:25:52

08:37.3

8:00 PM, Treadmill 1%

187.5

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

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

0:48:16

08:02.7

8:00 PM, Treadmill 1%

186

3/4/2010

Run

Gym

0:46:43

07:47.2

7:35 PM, Treadmill 1%

186

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

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

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

21.25

185.2857

60.2

3/8/2010

Run

Gym

0:33:16

08:19.0

7:20 PM - Treadmill 1%

183

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

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

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

3/13/2010

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

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

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

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

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

14.3

3/18/2010

Run

Home

0:49:38

08:16.3

6:20 PM home - corporate park, 60°F, sunny /
HR avg: 144, max: 172

184

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

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

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

21.19

183.9286

69.73

3/22/2010

Run

gym

0:49:58

08:19.7

7:00 PM, Treadmill @ 1%

182

3/23/2010

Run

gym

1:00:26

07:33.3

6:30 PM, Treadmill @ 1%

184.5

3/24/2010

Run

Big Y

12.01

1:38:14

08:10.8

6:10 AM - Big Y - 41°F, windy

184

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

10.07

3/26/2010

Run

gym

0:59:20

07:25.0

8:40 PM, Treadmill @ 1%

182

3/27/2010

Race

Roxbury

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

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

22.03

183.2143

81.11

3/29/2010

Run

gym

0:48:57

08:09.5

7:05 PM, treadmill @ 1%

184.5

3/30/2010

Run

gym

1:03:14

07:54.3

4:45 AM, treadmill @ 1%

183

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

15.34

4/1/2010

Run

DHS / gym

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

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

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

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

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

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

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

8.19

4/8/2010

Run

DHS

0:45:33

07:35.5

4:35 AM, 65°F (dark) /
6mi inc. 6 x 100m strides

182

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

6.22

4/10/2010

Run

Roxbury

5.7

0:45:47

08:01.9

8:00 AM, 40°F clouds, wind

184.5

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

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

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

12.16

4/14/2010

Run

Big Y / gym

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

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

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

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

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

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

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

12.2

4/23/2010

Run

Gym

0:45:31

07:35.2

4:50 am- Treadmill 1%

178.5

4/24/2010

Run

Niagara Falls, Ontario, Canada

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

4/25/2010

Run

Gym

0:53:36

07:39.4

9:40 PM, treadmill @ 1%

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

8.11

4/27/2010

Run

Home - Vale Rd

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

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

16.17

4/29/2010

Run

DHS / gym

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

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

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

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

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

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

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

8.15

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

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

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

20.42

179

94.98

5/10/2010

Run

Gym

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

5/11/2010

Run

Gym

0:45:48

07:38.0

7:45 PM - Treadmill 1%

179

5/12/2010

Run

Big Y

1:33:44

07:48.7

6:07 AM, 45° F, Rain

180.5

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

12.16

5/14/2010

Run

Meckauer Park / Gym

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

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

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

16.11

179.5714

73.28

5/17/2010

Run

Home

4.06

0:34:53

08:35.5

7:10 PM

179.5

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

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)

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

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

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

0:37:32

09:23.0

first run in about 2 weeks,
elliptical - 0.5 hour /
HR avg: 121, max: 140

182

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

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

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

6.48

6/8/2010

run

Harrybrooke Park

0:51:15

08:32.5

7:39 AM, 58°F, sun /
HR avg: 135, max: 182

181.5

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

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

12.15

6/11/2010

run

Frye Island

7.05

0:59:03

08:22.6

8:03 AM, 54°F, sun

7.05

6/12/2010

run

Roxbury

3.92

0:30:14

07:42.8

8:30 AM, 60°F, clouds

182.5

3.92

6/13/2010

run

Huntington Park

2:23:13

08:57.1

10:39 AM, 70°F, clouds /
HR: avg: 136, max: 159 /
hilly trails

183

182

60.44

6/14/2010

run

Meckauer Park

0:31:54

07:58.5

8:11 PM, 75°F, sun /
HR: avg: 131, max: 147

181.5

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

6.14

6/16/2010

run

Big Y

1:32:33

07:42.8

6:00 AM, 54°F, sun /
HR: avg: 143, max: 174

181

6/17/2010

run

DHS

0:46:52

07:48.7

4:30 AM, 65°F, fog / sunrise

180.5

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

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

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

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

6.25

6/22/2010

run

DHS

1:00:45

07:35.6

8:00 PM, 70°F, rain /
8mi w/ 10x100m strides

183

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

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

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

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

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

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

4.02

6/29/2010

run

Home / Meckauer Park

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

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

11.3

7/1/2010

run

DHS

0:49:06

08:11.0

4:40 AM, 55°F

183

7/2/2010

run

Berkshire Corp Park

0:52:57

08:49.5

7:32 PM, HR avg 125, max 148

182.5

7/3/2010

run

Roxbury

6.49

0:48:51

07:31.6

7:46 AM, HR avg 135, max 173

181.5

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)

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

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

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

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

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

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

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

10.23

7/13/2010

run

DHS

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

7/14/2010

run

Big Y

11.35

1:32:38

08:09.7

6:05 AM, 73°F, overcast, humid /

182

11.35

7/15/2010

run

DHS

0:46:23

07:43.8

4:35 AM, 73°F, , clouds, humid

181

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

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

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

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

10.2

7/20/2010

Run

DHS

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

7/21/2010

Run

Big Y

2:00:50

08:03.3

5:27 AM (3mi, rest, 12mi)

181.5

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

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

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

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

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

10.26

7/27/2010

Run

DHS / gym

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

7/28/2010

Run

Home - 7 Bridges

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

7/29/2010

Run

DHS / gym

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

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

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

8.06