Date | Event | Location | Distance (Miles) | Time | Pace | Notes | Weight | Weekly Mileage | Shoes | J1 (NB 730) Aug 2012 | I2 New Balance 903 (Sep 2010) | A3 (Saucony
Type A3) October 2009 |
B1 - New Balance 1080V2 | G1 - New Balance MT572 trail shoes | D1 New Balance 758 Feb 2012 | E1 New Balance 890 April 2012 | ||
current shoe mileage | 30.55 | 976.06 | 356.45 | 166.34 | 178.65 | 0 | 713 | 1010.48 | ||||||||||
shoe mileage from 2011 | 0 | 550.92 | 177.08 | 55.61 | 0 | 0 | ||||||||||||
Sunday | 1/1/2012 | run | Roxbury - Clamshell | 13.25 | 1:56:02 | 08:45.4 | 8:44 AM, Roxbury - Steep Rock - Clamshell. 31°F, 100% humidity, fog | 184 | I1 | |||||||||
Week's Total | 13.25 | 1:56:02 | 08:45.4 | |||||||||||||||
Monday | 1/2/2012 | run | home - 5 bridges / gym |
12.05 | 1:43:56 | 08:37.5 | 9:14 AM, home - 5 bridges - 8.05mi in 1:13:23 (9:07 avg) (C2) // 8:10 PM, gym, treadmill @ 1% 4mi in 30:33 (7:38 avg) (B1) |
184 | C2 / B1 | |||||||||
Tuesday | 1/3/2012 | run | gym | 9 | 1:09:06 | 07:40.7 | 9:40 PM, w/u treadmill @ 1% 2mi in 16:10 (8:05 avg) // Hill - long - steady: treadmill @ 4% 6mi in 45:05 (7:31 avg) // c/d - treadmill @ 1% - 1mi in 7:51 |
183 | I1 | |||||||||
Wednesday | 1/4/2012 | run | gym | 8 | 1:04:37 | 08:04.6 | 7:56 PM treadmill @ 1% | 182 | B1 | |||||||||
Thursday | 1/5/2012 | run | home - 7 bridges | 12.13 | 1:56:10 | 09:34.6 | 7:58 PM, 30°F, clouds | 182.5 | C2 | |||||||||
Friday | 1/6/2012 | run | gym | 8 | 0:59:50 | 07:28.8 | 8:00 PM treadmill @ 1% | 184 | B1 | |||||||||
Saturday | 1/7/2012 | run | Roxbury | 9.03 | 1:17:01 | 08:31.7 | 8:04 AM - Roxbury - Judds Bridge , 27°F, sun |
184.5 | C2 | |||||||||
Sunday | 1/8/2012 | race / run | Norwalk / gym | 15.12 | 1:55:48 | 07:39.5 | 9:29 AM - Norwalk - w/u - track - I1 35°F, 2.31 mi in 21:28 (9:18 avg) // 10:05 AM - Boston Buildup - 10k 6.24mi in 38:00 (6:05 avg) - A3 // 10:53 AM - Norwalk - c/d - track - I1 40°F, 2.57mi in 23:36 (9:11 avg) // gym - 9:30 PM, treadmill 1%, 4mi in 32:44 (8:11 avg) (I1) |
186 | I1 / A3 | 6.24 | ||||||||
Week's Total | 73.33 | 10:06:28 | 08:16.2 | 183.7143 | ||||||||||||||
Monday | 1/9/2012 | run | gym | 8 | 1:03:53 | 07:59.1 | 8:00 PM treadmill @ 1% | 184.5 | B1 | |||||||||
Tuesday | 1/10/2012 | run | gym | 11 | 1:33:33 | 08:30.3 | 8:10 PM treadmill @ 1% w/u 2mi in 16:58 (8:29 avg) // 8:27 PM Hill treadmill @ 5% 7mi in 59:28 (8:30 avg) // 9:27 PM treadmill @ 1% c/d 2mi in 17:07 (8:34 avg) |
182 | I1 | |||||||||
Wednesday | 1/11/2012 | run | gym | 8 | 1:02:52 | 07:51.5 | 9:20 PM, treadmill @ 1% | 180.5 | B1 | |||||||||
Thursday | 1/12/2012 | run | gym | 6 | 0:47:13 | 07:52.2 | 10:00 PM, treadmill @ 1% | 182 | I1 | |||||||||
Friday | 1/13/2012 | run | gym | 10 | 1:18:29 | 07:50.9 | 8:06 PM, treadmill @ 1% | 181.5 | B1 | |||||||||
Saturday | 1/14/2012 | run | Roxbury / gym | 18.31 | 2:38:54 | 08:40.7 | 8:09 AM, Roxbury, 25°F, Windy,
Clouds 14.31mi in 2:05:26 (8:46 avg) // 6:54 PM, gym treadmill @ 1% 4mi in 33:28 (8:22 avg) |
182.5 | C2 / B1 | |||||||||
Sunday | 1/15/2012 | run | Roxbury | 20.33 | 2:53:55 | 08:33.3 | 8:22 AM, Roxbury - Steep Rock - RR Tunnel, Clam Shell, Mountain - Side 6°F, Windy at start, 16°F, Windy at finish (Sun, Cloudless sky) |
182 | C2 | |||||||||
Week's Total | 81.64 | 11:18:49 | 08:18.9 | 182.1429 | ||||||||||||||
Monday | 1/16/2012 | run | gym | 8 | 1:06:43 | 08:20.4 | 8:40 PM, treadmill @ 1% | 181 | I1 | |||||||||
Tuesday | 1/17/2012 | run | gym | 8 | 0:58:07 | 07:15.9 | 8:40 PM, treadmill @ 1%
w/u 2mi in 16:03 (8:01 avg) // Tempo 3mi in 19:04 (6:21 avg) // c/d 3mi in 23:00 (7:40 avg) |
183 | A3 | 8 | ||||||||
Wednesday | 1/18/2012 | run | home | 8.12 | 1:23:30 | 10:17.0 | 8:22 PM, 22°F, windy | 181.5 | C2 | |||||||||
Thursday | 1/19/2012 | run | gym | 12 | 1:33:19 | 07:46.6 | 8:30 PM, treadmill @ 1% | 182.5 | B1 | |||||||||
Friday | 1/20/2012 | run | gym | 16 | 2:07:26 | 07:57.9 | 6:30 AM, treadmill @ 1% 8mi in 1:03:36 (7:57 avg) // 8:00 PM, treadmill @ 1% 8mi in 1:03:50 (7:59 avg) |
181.5 | I1 | |||||||||
Saturday | 1/21/2012 | run | Berkshire Corp Park / gym | 12.25 | 1:53:50 | 09:17.6 | 8:49 AM, Berkshire Corp Park, 18°F, heavy snow, 6.25mi in 1:07:44 (10:50 avg) // 7:40 PM, gym, treadmill @ 1% 6mi in 46:06 (7:41 avg) |
183 | G1 / I1 | 6.25 | ||||||||
Sunday | 1/22/2012 | run | Roxbury | 17.5 | 2:28:39 | 08:29.7 | 9:43 AM, Roxbury, 17°F, some wind, some clouds |
180.5 | G1 | 17.5 | ||||||||
Week's Total | 81.87 | 11:31:34 | 08:26.8 | 181.8571 | ||||||||||||||
Monday | 1/23/2012 | run | gym | 8 | 1:03:42 | 07:57.8 | 8:45 PM, treadmill @ 1% | 182 | I1 | |||||||||
Tuesday | 1/24/2012 | run | gym | 10 | 1:24:03 | 08:24.3 | 8:22 PM, treadmill @ 1%, w/u 2mi in 16:20 (8:10 avg) // 8:40 PM, treadmill @ 6%, Long hill: 6mi in 51:52 (8:39 avg) // 9:30 PM, treadmill @ 1%, c/d 2mi in 15:51 (7:55 avg) |
182.5 | I1 | |||||||||
Wednesday | 1/25/2012 | run | gym | 12 | 1:33:48 | 07:49.0 | 4:55 AM gym, treadmill @ 1%, 4mi in 30:39 (7:40 avg) // 8:15 PM gym, treadmill @ 1%, 8mi in 1:03:09 |
180.5 | B1 | |||||||||
Thursday | 1/26/2012 | run | gym | 12 | 1:29:49 | 07:29.1 | 7:40 PM gym, treadmill @ 1% | 183 | I1 | |||||||||
Friday | 1/27/2012 | run | gym | 8 | 1:02:17 | 07:47.1 | 7:55 PM gym, treadmill @ 1% | 182 | I1 | |||||||||
Saturday | 1/28/2012 | run | Roxbury / gym | 12.16 | 1:47:16 | 08:49.3 | 8:38 AM, Roxbury, 8.16mi in 1:13:21 (8:59 avg) 30°F // 10:03 PM, gym, treadmill @ 1%, 4mi in 33:55 (8:29 avg) |
181.5 | C2 / B1 | |||||||||
Sunday | 1/29/2012 | race / run | Ridgefield | 19.63 | 2:36:12 | 07:57.4 | 7:50 AM - w/u1 2.3mi in 23:15, (10:07 avg) // 8:38 AM - w/u2 2.05mi in 18:05, (8:50 avg) // 9:06 AM - Race (15K) 9.29 mi in 59:56 (6:27 avg) // 10:27 AM - c/d 1.99 mi in 22:13, (11:09 avg) // 8:55 PM, gym, treadmill @ 1%, 4mi in 32:43 (8:11 avg) |
183 | I2 | 15.63 | ||||||||
Week's Total | 81.79 | 10:57:07 | 08:02.1 | 182.0714 | ||||||||||||||
Monday | 1/30/2012 | run | gym | 8 | 1:03:02 | 07:52.7 | 8:33 PM, gym, treadmill @ 1%, 8mi in 1:03:02 (7:53 avg) |
181 | B1 | |||||||||
Tuesday | 1/31/2012 | run | gym | 10 | 1:26:58 | 08:41.8 | 7:40 PM, treadmill @ 1%, w/u, 2mi in 15:52 (7:56 avg) // 8:00 PM, treadmill @ 7%, hills, 6mi in 55:27 (9:14 avg) // 8:56 PM, treadmill @ 1%, 2mi in 15:39 (7:50 avg) |
181 | I1 | |||||||||
Wednesday | 2/1/2012 | run | DHS track | 8.09 | 1:04:50 | 08:00.8 | 8:30 PM, 53°F, clear, wind, 32 laps in lane 2 |
180 | C2 | |||||||||
Thursday | 2/2/2012 | run | gym | 8 | 1:01:32 | 07:41.5 | 7:25 PM, treadmill @ 1% | 183 | I1 | |||||||||
Friday | 2/3/2012 | run | gym | 10 | 1:14:52 | 07:29.2 | 7:10 PM, treadmill @ 1%, progression run, 1 - 8:08, 2 - 7:44, 3 - 7:36, 4 - 7:30, 5 - 7:27, 6 - 7:24, 7 - 7:18, 8 - 7:26, 9 - 7:14, 10 - 7:06 |
181 | i1 | |||||||||
Saturday | 2/4/2012 | run | Roxbury | 10.48 | 1:29:01 | 08:29.6 | 8:10 AM, 30°F, sun | 180.5 | C2 | |||||||||
Sunday | 2/5/2012 | run | Roxbury | 21.03 | 2:56:33 | 08:23.7 | 8:17 AM, 25°F, sun | 183.5 | C2 | |||||||||
Week's Total | 75.6 | 10:16:48 | 08:09.5 | 181.4286 | ||||||||||||||
Monday | 2/6/2012 | run | gym | 8.3 | 1:04:46 | 07:48.2 | 7:55 PM gym, treadmill @ 1% | 182 | I1 | |||||||||
Tuesday | 2/7/2012 | run | gym | 10 | 1:10:52 | 07:05.2 | 8:10 PM, treadmill @
1%: w/u 2mi in 15:55 (7:58 avg) // 8:26 PM, treadmill @ 1%: tempo - 6mi in 39:41 (6:37 avg) // 9:08 PM, treadmill @ 1%: c/d 2mi in 15:16 |
181 | I1 | |||||||||
Wednesday | 2/8/2012 | run | gym | 7.53 | 1:00:00 | 07:58.1 | 7:25 PM, treadmill - rolling hills simulation, level 7, 0% - 6% | 180.5 | B1 | |||||||||
Thursday | 2/9/2012 | run | New Orleans - city streets | 6 | 0:56:16 | 09:22.7 | 7:43 PM, after flight, lunch, dinner, down to river, along river |
I2 | 6 | |||||||||
Friday | 2/10/2012 | run | New Orleans - city streets | 4.2 | 0:40:00 | 09:31.4 | 2:40 PM, rain, 50°F | I2 | 4.2 | |||||||||
Saturday | 2/11/2012 | race | The Wall - 30k New Orleans |
20.37 | 2:24:34 | 07:05.8 | 7:28 AM, w/u, 1.77mi in 17:12 (9:43 avg) 8:02 AM, race, 18.6mi in 2:07:22 (6:51 avg) (2nd place) 35°F, very windy |
I2 | 20.37 | |||||||||
Sunday | 2/12/2012 | run | New Orleans - city streets | 8.16 | 1:11:25 | 08:45.1 | 2:40 PM, 40°F, wind, up St. Charles, then side streets, parallel with parade route |
I2 | 8.16 | |||||||||
Week's Total | 64.56 | 8:27:53 | 07:52.0 | 181.1667 | ||||||||||||||
Monday | 2/13/2012 | run | Meckauer Park | 6.11 | 0:57:19 | 09:22.8 | 5:01 PM, 41°F, wind | C2 | ||||||||||
Tuesday | 2/14/2012 | run | gym | 12 | 1:34:13 | 07:51.1 | 4:40 Am, gym treadmill @ 1%, 4mi in 30:53 (7:43 avg) // 8:40 PM, w/u treadmill @ 1%, 2mi in 15:50 (7:55 avg) / 8:56 PM, hill intervals: 4x0.5mi @ 5% / 0.5mi @ 1% rec. 1 - 4:04 / 3:59, 2 - 4:00 / 4:01, 3 - 3:58 / 3:59, 4 - 4:00 / 3:59 total - 4mi in 32:00 (8:00 avg) / 9:28 PM, c/d 2mi in 15:30 (7:45 avg) |
180 | B1 / I1 | |||||||||
Wednesday | 2/15/2012 | run | gym | 8 | 1:02:09 | 07:46.1 | 8:05 PM, treadmill @ 1%, 8mi in 1:02:09 (7:46 avg) |
180.5 | B1 | |||||||||
Thursday | 2/16/2012 | run | gym | 12 | 1:33:53 | 07:49.4 | 8:03 PM, treadmill @ 1% | 181.5 | I1 | |||||||||
Friday | 2/17/2012 | run | gym / Meckauer Park - Enchanted Trail | 10.11 | 1:30:56 | 08:59.7 | 4:59 AM, treadmill @ 1% // 3:28 PM, Meckauer Park - 6.11 mi in 59:17 (9:42 avg) 45°F, sun, wind |
181 | B1 / C2 | |||||||||
Saturday | 2/18/2012 | race | Roxbury | 11.3 | 1:36:40 | 08:33.3 | 7:26 AM, 25°F, sun 4.17mi in 37:47 (9:04 avg) / 8:21 AM, 25°F, sun 0.48mi in 3:42 (7:40 Avg) / race - 2.37mi in 14:41 (6:12 avg) / 9:24 AM, 35°F, sun 4.28mi in 40:30 (9:27 avg) |
181.5 | I2 | 11.3 | ||||||||
Sunday | 2/19/2012 | run | Pond Brook - Hawleyville | 21.01 | 3:01:24 | 08:38.0 | 8:51 AM, 32°F, sun, wind
/ took one gel, around 10 miles, one small water bottle |
178.5 | C2 | |||||||||
Week's Total | 80.53 | 11:16:34 | 08:24.1 | 180.5 | ||||||||||||||
Monday | 2/20/2012 | run | gym | 10 | 1:18:43 | 07:52.3 | 4:40 AM, gym, treadmill @
1%, 4mi in 31:28 (7:52 avg) // 7:30 PM, gym, treadmill @ 1%, 6mi in 47:15 (7:52 avg) |
178.5 | B1 | |||||||||
Tuesday | 2/21/2012 | run | gym | 10 | 1:27:19 | 08:43.9 | 8:12 PM, gym treadmill @ 1%, 2mi in 16:04 (8:02 avg) // Long Hill simulation: 8:28 PM, gym, treadmill @ 7%, 6mi in 55:21 (9:13 avg) // 9:30 PM, gym, treadmill @ 1%, 2mi in 15:54 (7:57 avg) |
181 | A3 | 10 | ||||||||
Wednesday | 2/22/2012 | run | home | 8.11 | 1:16:32 | 09:26.2 | 7:24 PM - 45°F, wind | 179.5 | C2 | |||||||||
Thursday | 2/23/2012 | run | gym | 16 | 2:05:35 | 07:50.9 | 4:41 AM gym, Treadmill @ 1%, 4mi in 32:27 (8:07 avg) - new shoes New Balance 758 - size 13, 2E // 8:11 PM gym, Treadmill @ 1%, 12mi in 1:33:09 (7:46 avg) (B1) |
181.5 | D1 / B1 | 4 | ||||||||
Friday | 2/24/2012 | run | gym | 8 | 1:03:08 | 07:53.5 | 8:21 PM gym, treadmill @ 1%, 8mi in 1:03:08 |
181 | D1 | 8 | ||||||||
Saturday | 2/25/2012 | race | Roxbury | 9.46 | 1:15:05 | 07:56.2 | 7:40 AM, 35°F, windy, 3.56mi in 31:50 (8:57 avg) // 8:31 AM, Race - 2.4mi in 14:44 (6:11 avg) - 3rd place // 8:53 AM - 3.5 mi in 28:31 (8:09 avg) |
180.5 | I2 | 9.46 | ||||||||
Sunday | 2/26/2012 | run | Roxbury | 20.18 | 2:43:53 | 08:07.3 | 8:08 AM, 28°F, windy | 180.5 | C2 | |||||||||
Week's Total | 81.75 | 11:10:15 | 08:11.9 | 180.3571 | ||||||||||||||
Monday | 2/27/2012 | run | gym | 8 | 1:02:00 | 07:45.0 | 8:06 PM, treadmill @ 1% | 180.5 | D1 | 8 | ||||||||
Tuesday | 2/28/2012 | run | gym | 8 | 0:57:00 | 07:07.5 | gym, treadmill @ 1%, 8:11 PM w/u 2mi in 15:54 (7:57 avg) / 8:27 PM temp 4mi in 25:27 (6:22 avg) / 8:54 PM c/d 2mi in 15:39 (7:49 avg) |
180 | A3 | 8 | ||||||||
Wednesday | 2/29/2012 | run | gym | 8 | 1:03:10 | 07:53.8 | 9:30 PM, treadmill @ 1% | 180 | B1 | |||||||||
Thursday | 3/1/2012 | run | gym | 8 | 1:02:18 | 07:47.3 | 7:30 PM, treadmill @ 1% | 181.5 | D1 | 8 | ||||||||
Friday | 3/2/2012 | run | gym | 8 | 0:59:59 | 07:29.9 | 6:00 PM, treadmill @ 1% | 180.5 | D1 | 8 | ||||||||
Saturday | 3/3/2012 | run | Roxbury / gym | 8.24 | 1:07:20 | 08:10.3 | Roxbury - 7:55 AM (I2), 2.05mi in 18:51 (9:11 avg), / 8:30 AM 3.19mi in 23:38 (7:25 avg) // 8:00 PM gym - treadmill @ 1% (D1), 3mi in 24:51 (8:17 avg) |
180.5 | I2 / D1 | 5.24 | 3 | |||||||
Sunday | 3/4/2012 | race | Norwalk - Silvermine | 18.39 | 2:08:08 | 06:58.1 | 35°F, clouds, w/u 8:36 AM, 1.36mi in 13:11 // race 9:08 AM, 15.5mi in 1:40:39 (6:29 avg) 20th place // c/d 11:05 AM, 1.53mi in 14:18 (9:20 avg) |
182 | I2 | 18.39 | ||||||||
Week's Total | 66.63 | 8:19:55 | 07:30.2 | 180.7143 | ||||||||||||||
Monday | 3/5/2012 | run | gym | 3 | 0:30:51 | 10:17.0 | 9:00 PM, treadmill @ 1%, very sore (left hip)- mostly walking inbetween running |
181 | D1 | 3 | ||||||||
Tuesday | 3/6/2012 | run | gym | 8 | 1:10:58 | 08:52.2 | 7:40 PM, treadmill @ 1%
, improving but still sore, weak legs |
182.5 | D1 | 8 | ||||||||
Wednesday | 3/7/2012 | run | home | 8.13 | 1:15:21 | 09:16.1 | 7:48 PM, home route, 50°F, moderate
wind, clear, not sore hips but stiff,
slow |
180.5 | I2 | 8.13 | ||||||||
Thursday | 3/8/2012 | run | home - 6 bridges | 9.02 | 1:23:01 | 09:12.2 | 7:51 PM, 58°F, clear, windy / still stiff, slow |
183 | I2 | 9.02 | ||||||||
Friday | 3/9/2012 | run | gym | 10 | 1:22:18 | 08:13.8 | 4:35 AM, gym, treadmill @ 1% 4mi in 33:57 (8:29 avg) / hips a little stiff, but not too bad // 8:26 PM, gym, treadmill @ 1% 6mi in 48:21 (8:03 avg) |
181.5 | D1 | 10 | ||||||||
Saturday | 3/10/2012 | run | Roxbury | 7.64 | 1:04:04 | 08:23.1 | 8:05 AM, 27°F, wind, sun / 2.06 mi in 18:42 (9:04 avg) / 8:32 AM, 3.55mi in 26:20 (7:25 avg) / 9:22 AM 2.03mi 19:02 (9:03 avg) |
182 | I2 | 7.64 | ||||||||
Sunday | 3/11/2012 | Run | Southbury - Bridle Trail | 13.01 | 1:49:09 | 08:23.4 | 7:08 AM, 28°F, sun | 183.5 | I2 | 13.01 | ||||||||
Week's Total | 58.8 | 8:35:42 | 08:46.2 | 182 | ||||||||||||||
Monday | 3/12/2012 | run | gym, DHS track | 12.09 | 1:36:56 | 08:01.1 | 4:45 AM, gym, treadmill @ 1%, 4mi in 32:31 (8:08 avg) // 8:08 PM, DHS track, 32 laps in lane 2 - 8.09mi in 1:04:25 (7:57 avg) |
183 | D1 / I2 | 8.09 | 4 | |||||||
Tuesday | 3/13/2012 | run | gym | 10 | 1:32:07 | 09:12.7 | w/u 7:30 PM, treadmill @ 1% 2mi in 16:12 (8:06 avg) // Long Hill: 7:46 PM, treadmill @ 8% 6mi in 59:51 (9:58 avg) // c/d 8:46 PM, treadmill @ 1% 2mi in 16:04 (8:02 avg) |
181.5 | A3 | 10 | ||||||||
Wednesday | 3/14/2012 | run | home | 8.14 | 1:13:20 | 09:00.5 | 60°F, clear - slow | 179 | I2 | 8.14 | ||||||||
Thursday | 3/15/2012 | run | gym | 8 | 1:03:19 | 07:54.9 | 9:00 PM, gym, treadmill @ 1%, |
180 | D1 | 8 | ||||||||
Friday | 3/16/2012 | run | gym, Meckauer Park | 12.28 | 1:39:29 | 08:06.1 | 7:30 AM - gym, treadmill @ 1%, 4mi in 30:49 (7:42 avg) D1 // 5:53 PM - Meckauer Park, 45°F, 8.28mi in 1:08:40 (8:18 avg) I2 |
181.5 | D1 / I2 | 8.28 | 4 | |||||||
Saturday | 3/17/2012 | race, run | Roxbury, gym | 14.06 | 1:55:15 | 08:11.8 | 8:06 AM, w/u, 41°F, cloudy, 1.95mi in 17:21 (8:54 avg) I2 // race - 8:33 AM, up Hemlock, 3.52 mi in 21:39 (6:09 avg) (4th place) , M1 - 5:53, M2 - 5:55, M3 - 6:48, (M3.52) - 3:03 (5:52 pace) I2 // c/d 9:24 AM, River Rd trail - 50°F, cloudy, 5.59mi in 52:27 (9:23 avg) I2 // gym - 9:08 PM, treadmill @ 1%, 3mi in 23:48 (7:56 avg) D1 |
180.5 | I2 / D1 | 11.06 | 3 | |||||||
Sunday | 3/18/2012 | run | Bulls Bridge | 20.35 | 2:42:50 | 08:00.1 | 8:10 AM, 48°F, heavy fog, humid, Bulls Bridge through Macedonia State Park and back. 4 mile hill from 6 mile mark to 10 mile turn-around point. |
180 | I2 | 20.35 | ||||||||
Week's Total | 84.92 | 11:43:16 | 08:16.9 | 180.7857 | ||||||||||||||
Monday | 3/19/2012 | run | gym | 10 | 1:20:43 | 08:04.3 | 4:40 AM, gym treadmill @1%, 4mi in 32:49 (8:12 avg) // 9:40 PM - gym, treadmill @ 1%, 6mi in 47:54 (7:59 avg) |
181 | D1 | 10 | ||||||||
Tuesday | 3/20/2012 | run | DHS track | 8.22 | 1:09:32 | 08:27.5 | 8:50 PM, 67°F, clear | 180 | A3 | 8.22 | ||||||||
Wednesday | 3/21/2012 | run | gym | 12 | 1:29:58 | 07:29.8 | 8:40 PM, gym, treadmill @ 1% | 180.5 | D1 | 12 | ||||||||
Thursday | 3/22/2012 | run | home | 8.06 | 1:17:24 | 09:36.2 | 8:44 PM, 67°F, clear | 180 | I2 | 8.06 | ||||||||
Friday | 3/23/2012 | run | Berkshire Corp Park | 8.39 | 1:12:50 | 08:40.9 | 5:56 PM, 2 times around King of the Hill Course, 68°F, clouds | 180.5 | I2 | 8.39 | ||||||||
Saturday | 3/24/2012 | race / run | Roxbury / gym | 13.85 | 1:55:13 | 08:19.1 | 7:19 AM, Roxbury - River Rd Trail, 6.28mi in 1:00:27 (9:38 avg) // race - 8:33 AM - Down Chalybes, Up Hemlock, 3.57mi in 23:08 (6:29 avg) // 7:30 PM, gym, treadmill @ 1%, 4mi in 31:38 (7:55 avg) |
182 | I2 / D1 | 9.85 | 4 | |||||||
Sunday | 3/25/2012 | run | Roxbury | 20.14 | 2:39:07 | 07:54.0 | 8:44 AM, Roxbury - Walker Brook, plus Down Hemlock / 42°F, overcast |
180.5 | I2 | 20.14 | ||||||||
Week's Total | 80.66 | 11:04:47 | 08:14.5 | 180.6429 | ||||||||||||||
Monday | 3/26/2012 | run | Gym | 8 | 1:03:46 | 07:58.3 | 8:45 PM, treadmill @ 1% | 181 | D1 | 8 | ||||||||
Tuesday | 3/27/2012 | run | Gym | 10 | 1:32:25 | 09:14.5 | 8:43 PM - w/u - treadmill @ 1%, 2mi in 16:39 (8:20 avg) // 9:00 PM - long hill - treadmill @ 8%, 6mi in 59:49 (9:58 avg) // 10:00 PM - c/d - treadmill @ 1%, 2mi in 15:57 (7:59 avg) |
181 | A3 | 10 | ||||||||
Wednesday | 3/28/2012 | run | home | 8.11 | 1:11:27 | 08:48.6 | 7:26 PM, 50°F,clear , felt stiff start, loosened up after a few miles |
179.5 | I2 | 8.11 | ||||||||
Thursday | 3/29/2012 | run | gym | 8 | 1:03:35 | 07:56.9 | 7:48 pM, treadmill @ 1% | 180 | D1 | 8 | ||||||||
Friday | 3/30/2012 | run | Berkshire Corporate Park | 8.24 | 1:11:09 | 08:38.1 | 5:24 PM, 50°F, sun, twice around King of the Hill course |
180 | I2 | 8.24 | ||||||||
Saturday | 3/31/2012 | run | Roxbury | 4.08 | 0:31:20 | 07:40.8 | 8:24 AM, 38°F, rain, 0.45mi in 4:06 (9:06 avg) // 8:34 AM - 3.63mi in 27:14 (7:30 avg) |
181 | C2 | |||||||||
Sunday | 4/1/2012 | race | Danbury Half Marathon | 15.77 | 1:47:56 | 06:50.7 | 9:14 AM, 2.07mi in 19:33 (9:28 avg) // 10:06 AM, 0.6mi in 5:37 (9:18 avg) // 10:25 AM, Race, 13.1mi in 1:22:46, (6:19 avg), 31st place, 3rd in M40-49 AG |
182.5 | A3 | 15.77 | ||||||||
Week's Total | 62.2 | 8:21:38 | 08:03.9 | 180.7143 | ||||||||||||||
Monday | 4/2/2012 | run | gym | 4 | 0:37:19 | 09:19.8 | 9:09 PM, treadmill 1%, recovery, sore from yesterday's race | 178 | D1 | 4 | ||||||||
Tuesday | 4/3/2012 | run | gym | 4 | 0:38:14 | 09:33.5 | 9:16 PM, treadmill 1%, recovery, still sore (hips) | 180.5 | D1 | 4 | ||||||||
Wednesday | 4/4/2012 | run | gym | 6 | 0:53:35 | 08:55.8 | 8:30 PM, treadmill @ 1%, recover, still somewhat sore | 181 | D1 | 6 | ||||||||
Thursday | 4/5/2012 | run | gym | 5 | 0:44:46 | 08:57.2 | 9:30 PM, treadmill @ 1%, still sore, intended to go 6 miles again, but could only endure 5 miles | 181 | D1 | 5 | ||||||||
Friday | 4/6/2012 | off | (1 hour elliptical) | 181.5 | ||||||||||||||
Saturday | 4/7/2012 | run | Roxbury | 8.95 | 1:26:31 | 09:40.0 | 7:28 AM, River Rd Trail - 5.09mi in 53:09, (10:27 avg) // 8:34 AM, Jeep Trail - 3.86mi in 33:22 (8:38 avg) |
183.5 | G1 | 8.95 | ||||||||
Sunday | 4/8/2012 | run | Roxbury | 12.62 | 1:54:23 | 09:03.8 | 7:07 AM, Market - Painter - Squire - Boot, 32°F, sunny | 183 | I2 | 12.62 | ||||||||
Week's Total | 40.57 | 6:14:48 | 09:14.3 | 181.2143 | ||||||||||||||
Monday | 4/9/2012 | run | gym | 6 | 0:50:49 | 08:28.2 | 8:05 PM, treadmill @ 1%, |
184 | D1 | 6 | ||||||||
Tuesday | 4/10/2012 | run | home | 4.05 | 0:41:52 | 10:20.2 | 4:23 AM, 40°F, clear, sore hips |
181 | I2 | 4.05 | ||||||||
Wednesday | 4/11/2012 | run | gym | 8 | 1:06:57 | 08:22.1 | 8:02 PM, treadmill @ 1%, feeling ok, kind of stiff at the start |
183.5 | D1 | 8 | ||||||||
Thursday | 4/12/2012 | run | Bethel HS track | 6.17 | 0:50:40 | 08:12.7 | 8:04 PM, 50°F, clouds, moderate wind | 182 | I2 | 6.17 | ||||||||
Friday | 4/13/2012 | run | gym / Berkshire Corp. Park | 9.02 | 1:22:30 | 09:08.8 | 4:45 AM, gym, treadmill @ 1%, 4mi in 34:50 (8:43 avg) // 5:59 PM, Berkshire corp park, once around king of the hill course, 5.02mi in 47:43 (9:30 avg) |
182.5 | D1 / I2 | 5.02 | 4 | |||||||
Saturday | 4/14/2012 | run | Roxbury / Berkshire Corp. Park | 12.53 | 1:54:44 | 09:09.4 | Roxbury, 8:14 AM, 1.27mi in 12:00, 9:26 avg, / 8:35 AM, 2.37mi in 19:16 (8:07 avg) / 9:46 AM, 3.81mi in 37:17 (9:47 avg) // 5:36 PM, 5.08mi in 46:11 (9:06 avg) |
184.5 | I2 | 12.53 | ||||||||
Sunday | 4/15/2012 | run | Huntington Park | 16 | 2:47:48 | 10:29.3 | Huntington Park + Aspetuck Valley Trail, 50°, sunny at start, warming up through run - (started at 7:46 AM) | 182.5 | G1 | 16 | ||||||||
Week's Total | 61.77 | 9:35:20 | 09:18.8 | 182.8571 | ||||||||||||||
Monday | 4/16/2012 | run | home | 6.55 | 0:59:23 | 09:04.0 | 6:54 PM 75°F at sunset | 182 | I2 | 6.55 | ||||||||
Tuesday | 4/17/2012 | run | Meckauer Park | 6.33 | 0:55:27 | 08:45.6 | 7:28 PM 70°F at sunset | 180.5 | I2 | 6.33 | ||||||||
Wednesday | 4/18/2012 | run | Berkshire corp park | 6.07 | 0:57:01 | 09:23.6 | 7:01 PM 55°F at sunset | 182.5 | I2 | 6.07 | ||||||||
Thursday | 4/19/2012 | x-train | gym | elliptical, stairmaster, etc - 1 hour | 182.5 | |||||||||||||
Friday | 4/20/2012 | run | Berkshire corp park | 8.31 | 1:12:37 | 08:44.3 | 7:00 PM 60°F at sunset,
twice around King of the Hill course
-- new shoes - New Balance 890 |
182 | E1 | 8.31 | ||||||||
Saturday | 4/21/2012 | run | Roxbury | 7.83 | 1:06:12 | 08:27.3 | 8:00 AM, 1.66 mi in 15:27 (9:17 avg) // 8:36 AM, 4.12mi in 30:29 (7:23 avg) // 9:36 AM, 2.05mi in 20:16 (9:53 avg) |
181.5 | E1 | 7.83 | ||||||||
Sunday | 4/22/2012 | run | Kent | 13.39 | 1:59:12 | 08:54.1 | 8:16 AM, Bulls Bridge to Iron Mountain Preserve via Geer Mountain Rd,
45°F, wind, clouds. / 1600 ft of climb and descent http://connect.garmin.com/activity/170648702 |
182 | E1 | 13.39 | ||||||||
Week's Total | 48.48 | 7:09:52 | 08:52.0 | 181.8571 | ||||||||||||||
Monday | 4/23/2012 | run | gym | 6 | 0:51:45 | 08:37.5 | 8:30 PM, gym, treadmill @ 1% | 182 | D1 | 6 | ||||||||
Tuesday | 4/24/2012 | run | gym | 5 | 0:42:02 | 08:24.4 | 9:15 PM, gym, treadmill @ 1% | 181.5 | D1 | 5 | ||||||||
Wednesday | 4/25/2012 | run | gym | 6 | 0:47:53 | 07:58.8 | 7:55 PM gym, treadmill @ 1% | 183 | D1 | 6 | ||||||||
Thursday | 4/26/2012 | run | gym | 8 | 1:09:34 | 08:41.8 | 8:30 PM gym, treadmill @ 1%, 6mi in 50:12 (8:22 avg) // 9:30 PM gym, treadmill @ 5%, 2mi in 19:22 (9:41 avg) |
182.5 | D1 | 8 | ||||||||
Friday | 4/27/2012 | run | work | 5.07 | 0:44:28 | 08:46.2 | 5:04 PM, from work to "The Summit" in Bethel and back | 181.5 | E1 | 5.07 | ||||||||
Saturday | 4/28/2012 | run | Roxbury | 4.3 | 0:38:37 | 08:58.8 | 7:53 AM, 3.05mi in 27:47 (9:07 avg) // 8:44 AM, 1.25mi in 10:50 (8:40 avg) |
182.5 | E1 | 4.3 | ||||||||
Sunday | 4/29/2012 | run | Berkshire Corp Park | 8.28 | 1:07:26 | 08:08.6 | 6:28 PM, twice around King Of The Hill course | 182 | E1 | 8.28 | ||||||||
Week's Total | 42.65 | 6:01:45 | 08:28.9 | 182.1429 | ||||||||||||||
Monday | 4/30/2012 | run | gym | 8 | 1:04:04 | 08:00.5 | 8:00 PM treadmill @ 1% | 182 | D1 | 8 | ||||||||
Tuesday | 5/1/2012 | run | gym | 7 | 1:01:51 | 08:50.1 | 8:00 PM treadmill @ 1%, w/u
2mi in 17:07 (8:33 avg) // 8:20 PM treadmill @ 7%, HILL, 3mi in 28:03 (9:21 avg) // 8:50 PM treadmill @ 1%, c/d, 2mi in 16:41 (8:21 avg) |
182 | D1 | 7 | ||||||||
Wednesday | 5/2/2012 | run | gym | 7 | 0:55:18 | 07:54.0 | 8:00 PM, treadmill @ 1% | 181 | D1 | 7 | ||||||||
Thursday | 5/3/2012 | run | gym | 8 | 1:03:17 | 07:54.6 | 9:00 PM, treadmill @ 1% | 182.5 | D1 | 8 | ||||||||
Friday | 5/4/2012 | run | Meckauer Park | 6.31 | 0:55:24 | 08:46.8 | 7:09 PM - 70°F, stomach pains in addition to the hip pain | 183 | E1 | 6.31 | ||||||||
Saturday | 5/5/2012 | race | Roxbury | 10.1 | 1:25:04 | 08:25.3 | 8:15 AM, w/u, 0.82mi in 7:43 (9:23 avg) 8:35 AM race, 4.14mi in 28:43 (6:57 avg) 9:36 AM c/d, 5.14mi in 48:38 (9:27 avg) |
183 | E1 | 10.1 | ||||||||
Sunday | 5/6/2012 | run | Roxbury | 17.32 | 2:41:21 | 09:18.9 | Roxbury,
7:30 AM - Hills! - 3mi warmup around park, followed by Botsford, Mallory and
Squire / Apple |
183.5 | E1 | 17.32 | ||||||||
Week's Total | 63.73 | 9:06:19 | 08:34.3 | 182.4286 | ||||||||||||||
Monday | 5/7/2012 | run | gym | 8 | 1:03:09 | 07:53.6 | 8:33 PM,
gym, treadmill @ 1%, 8mi in 1:03:00 (7:54 avg) |
182 | D1 | 8 | ||||||||
Tuesday | 5/8/2012 | run | gym | 8 | 1:12:13 | 09:01.6 | 8:30 PM, treadmill @ 1%, w/u, 2mi in 16:42 (8:21 avg) // 8:47 PM, treadmill @ 8%, HILL, 4mi in 39:34 (9:53 avg) // 9:30 PM, treadmill @ 1%, c/d, 2mi in 15:57 (7:58 avg) |
180 | A3 | 8 | ||||||||
Wednesday | 5/9/2012 | run | gym | 8 | 1:03:11 | 07:53.9 | 9:05 PM, treadmill @ 1% | 180.5 | D1 | 8 | ||||||||
Thursday | 5/10/2012 | run | home | 6.13 | 0:56:54 | 09:16.9 | 7:23 PM, 55°F, mixed clouds, sun, wind, slow - not sore, just tired | 183 | E1 | 6.13 | ||||||||
Friday | 5/11/2012 | run | work | 8.71 | 1:19:02 | 09:04.4 | 4:18 PM - from work, to Summit of Bethel to Shelter Rock School to Meckauer Park, back to work parking lot | 184 | E1 | 8.71 | ||||||||
Saturday | 5/12/2012 | race / run | Roxbury | 14.72 | 2:15:42 | 09:13.1 | 7:40 AM, 3.05mi in 27:54 (9:09 avg) // 8:33 AM, 3.63mi in 24:24 (6:43 avg) // 10:14 AM, 8.04mi in 1:23:24 (10:22 avg) |
183.5 | E1 | 14.72 | ||||||||
Sunday | 5/13/2012 | run | home | 16.52 | 2:26:45 | 08:53.0 | 9:05 AM, sunny, warm, home to Taunton - 12mile loop - and back home |
182.5 | E1 | 16.52 | ||||||||
Week's Total | 70.08 | 10:16:56 | 08:48.2 | 182.2143 | ||||||||||||||
Monday | 5/14/2012 | run | gym | 6 | 0:49:12 | 08:12.0 | 9:20 PM, treadmill @ 1% | 182 | D1 | 6 | ||||||||
Tuesday | 5/15/2012 | run | gym | 8 | 1:17:56 | 09:44.5 | 8:03 PM, treadmill @ 1% - w/u, 2mi in 17:05 (8:32 avg) // 8:21 PM, treadmill @ 9% - HILL, 5mi in 52:51 (10:34 avg) // 9:15 PM, treadmill @ 1% - c/d, 1mi in 8:00 |
183.5 | A3 | 8 | ||||||||
Wednesday | 5/16/2012 | run | Meckauer Park | 4.83 | 0:45:06 | 09:20.2 | 65°F, sunset, humid | 182 | E1 | 4.83 | ||||||||
Thursday | 5/17/2012 | run | DHS track | 8.1 | 1:08:37 | 08:28.3 | 8:53 PM, 55°F, clear | 183.5 | E1 | 8.1 | ||||||||
Friday | 5/18/2012 | run | Berkshire Corp. Park | 5.53 | 0:50:44 | 09:10.5 | 7:38 PM, sunset, 65°F, once around King of the Hill course | 182.5 | E1 | 5.53 | ||||||||
Saturday | 5/19/2012 | run | Bethel - downtown / gym | 10.85 | 1:32:25 | 08:31.1 | w/u - 7:32 AM, 1.24mi in 12:02 (9:43 Avg) // tribute run - 7:50 AM, 3.26mi in 22:35, (6:55 avg) // c/d - 8:35 AM, 3.35mi in 33:57 (10:08) // 8:20 PM, gym, treadmill @ 1%, 3mi in 23:51 (7:36 avg) |
184.5 | I2 | |||||||||
Sunday | 5/20/2012 | run | Roxbury | 12.83 | 1:50:38 | 08:37.4 | 7:25 AM, 60°F, sunny, warming up, through morning - Clam Shell | 181.5 | E1 | 12.83 | ||||||||
Week's Total | 56.14 | 8:14:38 | 08:48.6 | 182.7857 | ||||||||||||||
Monday | 5/21/2012 | run | gym | 8 | 1:03:09 | 07:53.6 | 8:21 PM gym, treadmill @ 1%, 8mi in 1:03:09 |
183 | D1 | 8 | ||||||||
Tuesday | 5/22/2012 | run | gym | 9 | 1:24:11 | 09:21.2 | 8:17 PM - treadmill @ 1%, w/u 2mi in 16:53 (8:27 avg) // 8:34 PM - treadmill @ 8%, HILL, 6mi in 59:17 (9:53 avg) // 9:35 PM - treadmill @ 1 %, c/d 1mi in 8:01 |
182.5 | A3 | 9 | ||||||||
Wednesday | 5/23/2012 | run | gym | 7 | 0:55:55 | 07:59.3 | 9:20 PM, treadmill @ 1% | 182.5 | D1 | 7 | ||||||||
Thursday | 5/24/2012 | run | DHS track | 8.06 | 1:07:21 | 08:21.4 | 7:59 PM, 60°F, clouds | 181.5 | E1 | 8.06 | ||||||||
Friday | 5/25/2012 | run | work | 8.71 | 1:20:47 | 09:16.5 | 3:19 PM, 70°F, clouds, humid, work - The Summit - Meckauer - work |
183.5 | E1 | 8.71 | ||||||||
Saturday | 5/26/2012 | run | Roxbury | 5.01 | 0:42:45 | 08:32.0 | 8:03 AM, 65°F, humid, 1.01mi in 9:09 (9:04 avg) // 9:10 AM, 70°F, humid, 4.00mi in 33:36 (8:24 avg) |
181 | E1 | 5.01 | ||||||||
Sunday | 5/27/2012 | run | Southbury - Bridle Trail | 12 | 1:41:15 | 08:26.3 | 6:15 AM, 60°F, humid, clouds, | 183 | E1 | 12 | ||||||||
Week's Total | 57.78 | 8:15:23 | 08:34.4 | 182.4286 | ||||||||||||||
Monday | 5/28/2012 | run | Berkshire Corp. Park | 8.27 | 1:11:15 | 08:36.9 | 7:44:00 AM, 70°F, humid, fog Twice around King Of The Hill course |
181.5 | E1 | 8.27 | ||||||||
Tuesday | 5/29/2012 | run | gym | 8 | 1:15:38 | 09:27.3 | 7:45 PM, w/u, treadmill @
1%, 2mi in 15:57 (7:59 avg) // 8:02 PM, HILL, treadmill @ 10%, 4mi in 44:06 (11:01 avg) // 8:46 PM, c/d, treadmill @ 1%, 2mi in 15:35 (7:48 avg) |
182.5 | A3 | 8 | ||||||||
Wednesday | 5/30/2012 | run | Meckauer Park | 8.21 | 1:09:47 | 08:30.0 | 70°F, sunny (sunset) | 181 | E1 | 8.21 | ||||||||
Thursday | 5/31/2012 | run | gym | 8 | 1:02:09 | 07:46.1 | 8:33 PM, treadmill @ 1% | 181.5 | D1 | 8 | ||||||||
Friday | 6/1/2012 | run | Berkshire Corp. Park | 8.28 | 1:13:25 | 08:52.0 | Twice around King of the Hill course, 65°F, clouds |
182 | E1 | 8.28 | ||||||||
Saturday | 6/2/2012 | run / race | Roxbury | 9.93 | 1:19:26 | 08:00.0 | w/u - 8:00 AM, 60°F, rain, 2.04mi in 18:15 (8:58 avg) // 8:36 AM, race - up Chalybes, down Hemlock, 4.4mi in 29:28 (6:41 avg), 4th place // 9:33 AM, c/d - 3.49mi in 31:43 (9:05 avg) |
181 | E1 | 9.93 | ||||||||
Sunday | 6/3/2012 | run | Southbury - Bridle Trail | 11.93 | 1:40:57 | 08:27.7 | 6:37 AM, 60°F, sunny | 181.5 | G1 | 11.93 | ||||||||
Week's Total | 62.62 | 8:52:37 | 08:30.3 | 181.5714 | ||||||||||||||
Monday | 6/4/2012 | run | gym | 8 | 1:02:00 | 07:45.0 | 9:03 PM | 184 | D1 | 8 | ||||||||
Tuesday | 6/5/2012 | run | gym | 8 | 1:08:15 | 08:31.9 | 8:30 PM, w/u, treadmill @ 1%, 2mi in 16:22 (8:11 avg) // 8:46 PM, HILL, treadmill @ 5%, 4mi in 35:56 (8:59 avg) // 9:06 PM, c/d, treadmill @ 1%, 2mi in 17:57 (7:58 avg) |
181.5 | A3 | 9 | ||||||||
Wednesday | 6/6/2012 | run | Meckauer Park | 6.27 | 0:55:54 | 08:54.9 | 7:54 PM, sun - clouds, 60°F | 181 | E1 | 6.27 | ||||||||
Thursday | 6/7/2012 | run | gym | 8 | 1:01:28 | 07:41.0 | 7:55 PM gym, treadmill @ 1% | 181 | D1 | 8 | ||||||||
Friday | 6/8/2012 | run | Meckauer Park / Gym | 10.31 | 1:24:46 | 08:13.3 | 2:06 PM, 75°F, partly cloudy, Meckauer Park, 6.31mi in 53:02
(8:24 avg) // 8:20 PM, gym, treadmill @ 1%, 4mi in 31:44 (7:56 avg) |
180 | E1 / D1 | 4 | 6.31 | |||||||
Saturday | 6/9/2012 | run | Roxbury | 10.2 | 1:16:53 | 07:32.3 | 7:27 AM - 65°F, humid, overcast, 3.56mi in 29:57 (8:25 Avg) // 8:36 AM - Marathon Pace (approx), 6.64mi in 46:56 (7:04 avg) |
180 | E1 | 10.2 | ||||||||
Sunday | 6/10/2012 | run | Southbury - Bridle Trail | 12 | 1:37:28 | 08:07.3 | 6:19 AM -- 65°F, humid, partly cloudy, deer flies | 179.5 | G1 | 12 | ||||||||
Week's Total | 62.78 | 8:26:44 | 08:04.3 | 181 | ||||||||||||||
Monday | 6/11/2012 | run | gym | 4 | 0:32:46 | 08:11.5 | 8:30 PM treadmill @ 1%, |
181.5 | D1 | 4 | ||||||||
Tuesday | 6/12/2012 | run | gym | 6 | 0:46:40 | 07:46.7 | 9:00 PM treadmill @ 1% | 182.5 | D1 | 6 | ||||||||
Wednesday | 6/13/2012 | run | gym | 4 | 0:31:15 | 07:48.8 | 9:28 PM treadmill @ 1% | 180 | D1 | 4 | ||||||||
Thursday | 6/14/2012 | run | gym | 6 | 0:45:27 | 07:34.5 | 8:39 PM treadmill @ 1% | 181 | D1 | 6 | ||||||||
Friday | 6/15/2012 | off | travel | 178.5 | ||||||||||||||
Saturday | 6/16/2012 | race | Mount Washington | 10.67 | 1:58:38 | 11:07.1 | 7:50 AM - w/u #1 - 2.07mi in 20:43, (9:59 avg) // 8:40 AM - w/u #2 - 1mi in 9:34 // Race - 7.6mi in 1:28:21 (11:38 avg) |
A3 | 10.67 | |||||||||
Sunday | 6/17/2012 | run | Berkshire Corp. Park | 8.25 | 1:11:06 | 08:37.1 | 6:00 PM, twice around King of the Hill course, 60°F, sunny | E1 | 8.25 | |||||||||
Week's Total | 38.92 | 5:45:52 | 08:53.2 | 180.7 | ||||||||||||||
Monday | 6/18/2012 | run | home | 6.09 | 0:54:23 | 08:55.8 | 7:31 PM - 65°F, sunny | 180.5 | E1 | 6.09 | ||||||||
Tuesday | 6/19/2012 | run | gym | 8 | 1:00:58 | 07:37.3 | 8:55 PM, treadmill @ 1% | 181 | D1 | 8 | ||||||||
Wednesday | 6/20/2012 | run | Meckauer Park | 6.27 | 0:50:19 | 08:01.5 | 8:17 PM, 65°F, sunny, sunset | 180.5 | E1 | 6.27 | ||||||||
Thursday | 6/21/2012 | run | gym | 8 | 1:03:02 | 07:52.7 | 9:35 PM, treadmill @ 1% | 178.5 | D1 | 8 | ||||||||
Friday | 6/22/2012 | run | Huntington Park | 6.27 | 1:06:16 | 10:34.1 | 3:31 PM, 83°F, clouds, humid | 180 | G1 | 6.27 | ||||||||
Saturday | 6/23/2012 | race | Roxbury | 11.99 | 1:31:43 | 07:39.0 | 8:01 AM, w/u 2.07mi in
18:24 (8:54) // 8:34 AM, race Minors Bridge, 6.4mi in 41:34 (6:30 avg) // 9:27 AM, c/d 3.52mi in 31:45 (9:01 avg) |
181.5 | I2 | 11.99 | ||||||||
Sunday | 6/24/2012 | run | Roxbury | 11.15 | 1:45:47 | 09:29.2 | 7:35:00 AM, 65°F, sun | 179 | E1 | 11.15 | ||||||||
Week's Total | 57.77 | 8:12:28 | 08:31.5 | 180.1429 | ||||||||||||||
Monday | 6/25/2012 | run | gym | 6 | 0:49:36 | 08:16.0 | 8:53 PM, gym, treadmill @ 1% | 181.5 | D1 | 6 | ||||||||
Tuesday | 6/26/2012 | run | DHS track | 8.89 | 1:17:58 | 08:46.2 | 9:03 PM, 32 laps in Lane 8, 60°F, clouds |
184 | E1 | 8.89 | ||||||||
Wednesday | 6/27/2012 | run | Berkshire Corp. Park | 6.2 | 0:55:56 | 09:01.3 | 8:12 PM, once around King of the Hill course, 65°F, sunset | 182.5 | E1 | 6.2 | ||||||||
Thursday | 6/28/2012 | run | Berkshire Corp. Park | 8.25 | 1:09:41 | 08:26.8 | 7:31 PM - 70°F, sunset, twice around king of the hill course |
182 | E1 | 8.25 | ||||||||
Friday | 6/29/2012 | run | gym / Meckauer Park | 8.3 | 1:11:13 | 08:34.8 | 4:33 AM, gym treadmill @ 1%, 4mi in 30:50 (7:43 avg) // 5:44 PM, Meckauer Park, 94°F, sun, 4.3mi in 40:23 (9:23 avg) |
178 | D1 / E1 | 4 | 4.3 | |||||||
Saturday | 6/30/2012 | run | Roxbury | 11.13 | 1:38:57 | 08:53.4 | 9:39 AM, down Jeep Trail, Rt 67, Mine Hill Rd, Judds
Bridge. 80°F, sun |
179 | E1 | 11.13 | ||||||||
Sunday | 7/1/2012 | run | Southbury - Bridle Trail | 12.12 | 1:35:40 | 07:53.6 | 6:34 AM, 70°F, sun, humid, deer flies were swarming! | 179 | G1 | 12.12 | ||||||||
Week's Total | 60.89 | 8:39:01 | 08:31.4 | 180.8571 | ||||||||||||||
Monday | 7/2/2012 | run | gym | 8 | 1:00:31 | 07:33.9 | 8:33 PM, gym treadmill @ 1% | 179.5 | D1 | 8 | ||||||||
Tuesday | 7/3/2012 | run | gym | 4 | 0:31:53 | 07:58.3 | 8:03 PM, gym, treadmill @ 1% | 180 | D1 | 4 | ||||||||
Wednesday | 7/4/2012 | race | Bethel | 9.45 | 1:11:43 | 07:35.3 | 7:50 AM, Bethel, w/u 2.52mi in 22:38 (8:59 avg) // 8:45 AM, Bethel, w/u #2 0.9mi in 7:42 (8:33 avg) // 9:00 AM, RACE, 8K - 4.97mi in 31:11 (6:16 avg) 14th place, 1st in M 45-49 // 9:42 AM, Bethel, c/d, 1.06mi in 10:12 (9:39 avg) |
180.5 | I2 | 9.45 | ||||||||
Thursday | 7/5/2012 | run | Berkshire Corp. Park | 8.26 | 1:13:18 | 08:52.4 | 7:12 PM, 80°F, sun, twice around King Of The Hill course | 178 | E1 | 8.26 | ||||||||
Friday | 7/6/2012 | run | Home | 5.59 | 0:48:51 | 08:44.3 | 3:27 PM, 89°F, sun | 179 | E1 | 5.59 | ||||||||
Saturday | 7/7/2012 | race | Roxbury | 10.56 | 1:18:00 | 07:23.2 | 7:35 AM, 73°F, clouds, humid , 2.03 mi in 18:46, (9:15 avg) // 8:20 AM, 75°F, clouds, humid , 0.41mi in 4:00 (9:46 avg) // 8:33 AM, 78°F, clouds, humid , Race: 8.12mi in 55:14 (6:48 avg) |
180 | E1 | 10.56 | ||||||||
Sunday | 7/8/2012 | run | Huntington Park / Aspetuck Valley Trail | 17.67 | 2:47:08 | 09:27.5 | 7:15 AM, 80°F, sun, humid, preview of a portion of next week's YES trail race, onto Aspetuck around 4.7 miles, everyone fell on the trail at least once. To save time, we took the roads (mostly) on the way back. |
181 | G1 | 17.67 | ||||||||
Week's Total | 63.53 | 8:51:24 | 08:21.9 | 179.7143 | ||||||||||||||
Monday | 7/9/2012 | run | DHS track | 7.15 | 0:58:46 | 08:13.1 | 8:48 PM 80°F, clouds | 178.5 | E1 | 7.15 | ||||||||
Tuesday | 7/10/2012 | run | gym | 8 | 0:59:45 | 07:28.1 | 8:22 PM, Treadmill @ 1% | 179 | D1 | 8 | ||||||||
Wednesday | 7/11/2012 | run | Berkshire Corp. Park | 6.18 | 0:54:51 | 08:52.5 | 7:15 PM, 85°F, sun, King of the Hill course + Maple Row - home | 178 | E1 | 6.18 | ||||||||
Thursday | 7/12/2012 | run | Meckauer Park | 8.02 | 1:09:08 | 08:37.2 | 7:36 PM, 85°F, sun | 179 | E1 | 8.02 | ||||||||
Friday | 7/13/2012 | run | home | 5.16 | 0:48:11 | 09:20.3 | 7:22 PM, 85°F, clouds, humid | 179 | E1 | 5.16 | ||||||||
Saturday | 7/14/2012 | race | Huntington Park | 10.19 | 1:35:44 | 09:23.7 | 8:24 AM, 1.2mi in 12:21 (10:18 avg) // 9:02 AM, race, trail 10K, 6.49mi in 57:24 (8:51 avg) // 10:07 AM, 2.5mi in 25:59 (10:24 avg) |
180.5 | G1 | 10.19 | ||||||||
Sunday | 7/15/2012 | run | New Milford | 16.19 | 2:13:02 | 08:13.0 | 7:26 AM, 75°F, cloudy, humid, w/u + twice around NM 8 Miler Course, 0.39 in 3:54 (10:00 Avg) 7.9 in 1:05:52 (8:20 Avg) 7.9 in 1:03:16 (8:01 Avg) |
179 | E1 | 16.19 | ||||||||
Week's Total | 60.89 | 8:39:27 | 08:31.9 | 179 | ||||||||||||||
Monday | 7/16/2012 | run | home | 5.24 | 0:51:33 | 09:50.3 | 9:09 PM, 80°F, slow! | 179.5 | E1 | 5.24 | ||||||||
Tuesday | 7/17/2012 | run | gym | 8 | 1:02:00 | 07:45.0 | 7:50 PM, treadmill @ 1%, General Aerobic w/ 10x100m strides after 3 miles |
179 | D1 | 8 | ||||||||
Wednesday | 7/18/2012 | run | gym | 12 | 1:34:05 | 07:50.4 | 8:25 PM, treadmill @ 1%, Med Long | 179.5 | D1 | 12 | ||||||||
Thursday | 7/19/2012 | run | DHS track | 6.12 | 0:53:45 | 08:47.0 | 7:31 PM, 75°F, clouds | 178.5 | E1 | 6.12 | ||||||||
Friday | 7/20/2012 | run | home | 6.16 | 0:56:53 | 09:14.1 | 4:01 PM, 55°F, overcast - it had just stopped raining. Slow. | 181 | E1 | 6.16 | ||||||||
Saturday | 7/21/2012 | races | New Britain | 11.07 | 1:34:40 | 08:33.1 | Nutmeg State Games - New Britain, CT 10:15 AM - w/u 2.13mi in 20:05 (9:26 avg) // 11:30 AM - 1 mile race - 5:36 // 12:14 PM - 2.14mi in 20:51 (9:43 avg) // 1:26 PM - 1.04mi in 10:18 (9:56 avg) // 2:30 PM - 2 mile race - 12:03 // 3:15 PM - c/d - 2.76mi in 25:47 (9:20 avg) |
181.5 | A3 / E1 | 3 | 8.07 | |||||||
Sunday | 7/22/2012 | run | New Milford | 17.1 | 2:40:20 | 09:22.6 | 7:35 AM, 75°F, sun - twice around New Milford 8 miler course | 178 | E1 | 17.1 | ||||||||
Week's Total | 65.69 | 9:33:16 | 08:43.6 | 179.5714 | ||||||||||||||
Monday | 7/23/2012 | run | Meckauer Park | 6.32 | 0:59:48 | 09:27.7 | 7:38 PM, sunset, 81°F, humid | 178.5 | E1 | 6.32 | ||||||||
Tuesday | 7/24/2012 | run | Gym | 8 | 1:00:31 | 07:33.9 | 6:15 PM, treadmill @ 1%, 8mi w/ 8 x 0.1mi strides |
177.5 | D1 | 8 | ||||||||
Wednesday | 7/25/2012 | run | home - 7 bridges | 13.06 | 2:03:22 | 09:26.8 | 8:18 PM, 75°F, clear, slow - tired legs |
177.5 | E1 | 13.06 | ||||||||
Thursday | 7/26/2012 | run | Gym | 3 | 0:25:48 | 08:36.0 | 5:04 AM, treadmill @ 1% | 175.5 | D1 | 3 | ||||||||
Friday | 7/27/2012 | run | Gym | 6 | 0:50:49 | 08:28.2 | 8:20 PM, treadmill @ 1% | 180.5 | D1 | 6 | ||||||||
Saturday | 7/28/2012 | race | New Milford / gym | 12.28 | 1:35:53 | 07:48.5 | 8:17 AM, 1.18mi in 11:45 (9:57 avg) / 9:00 AM, RACE - 7.9 mi in 53:19 (6:45 avg) // 10:03 AM, 1.2mi in 12:51 (10:42 avg) // 9:50 PM, gym, treadmill @ 1% 2mi in 17:51 (8:56 avg) |
181 | I2 / D1 | 10.28 | 2 | |||||||
Sunday | 7/29/2012 | run | Home - Pond Brook - Hawleyville loop | 18.01 | 2:45:48 | 09:12.4 | 7:25 AM, 70°F, overcast, humid | 177.5 | E1 | 18.01 | ||||||||
Week's Total | 66.67 | 9:41:59 | 08:43.8 | 178.2857 | ||||||||||||||
Monday | 7/30/2012 | run | Ogunquit, ME | 6.03 | 0:55:21 | 09:10.7 | 5:37 AM, 65°F, sun rise | 177.5 | E1 | 6.03 | ||||||||
Tuesday | 7/31/2012 | run | Frye Island, ME | 10.12 | 1:22:33 | 08:09.4 | 7:37:00 AM, 65°F, sun, w/u, 3.47mi in 32:28 (9:21 avg) // 8:10 AM, threshold, 4.01mi in 27:43 (6:55 avg) // 8:39 AM, c/d, 2.64mi in 22:22 (8:28 avg) |
E1 | 10.12 | |||||||||
Wednesday | 8/1/2012 | run | Frye Island, ME | 14.01 | 1:48:56 | 07:46.5 | 8:21 AM, 62°F, sun | E1 | 14.01 | |||||||||
Thursday | 8/2/2012 | run | Frye Island, ME | 6.43 | 0:55:03 | 08:33.7 | 6:39 AM, 65°F, clouds | E1 | 6.43 | |||||||||
Friday | 8/3/2012 | run | Frye Island, ME | 12.05 | 1:36:10 | 07:58.8 | 6:29 AM, 65°F, clouds, humid |
E1 | 12.05 | |||||||||
Saturday | 8/4/2012 | run | Roxbury | 20.49 | 2:52:22 | 08:24.7 | 6:15 AM, 70°F, fog, humid, 14.25mi in 2:02:52 (8:37 avg) // 8:34 AM, 80°F, sun, humid, 6.24mi in 49:30 (7:56 avg) |
179 | E1 | 20.49 | ||||||||
Sunday | 8/5/2012 | run | gym | 4 | 0:30:58 | 07:44.5 | 3:21 PM, treadmill @ 1% | 177.5 | D1 | 4 | ||||||||
Week's Total | 73.13 | 10:01:23 | 08:13.4 | 178 | ||||||||||||||
Monday | 8/6/2012 | run | gym / Home | 10.16 | 1:32:32 | 09:06.5 | 4:50 AM, treadmill @ 1% ,
4mi in 31:48 (7:57 avg) // 8:43 PM, home, 6.16mi in 1:00:41 (9:51 avg) |
176.5 | D1 / E1 | 4 | 6.16 | |||||||
Tuesday | 8/7/2012 | run | DHS track / gym | 10.16 | 1:25:11 | 08:23.1 | 4:48 AM, DHS Track, 5.16mi in 46:07, (8:56 avg) // 8:50 PM, gym, treadmill @ 1%, w/ 6 x 100m, 5mi in 39:04 (7:49 avg) |
179.5 | E1 / D1 | 5 | 5.16 | |||||||
Wednesday | 8/8/2012 | run | home - 7 bridges | 14.06 | 2:01:21 | 08:37.9 | 8:28 PM, 77°F, clear | 180 | E1 | 14.06 | ||||||||
Thursday | 8/9/2012 | run | gym | 6 | 0:49:40 | 08:16.7 | 8:30 PM, treadmill @ 1% | 178 | D1 | 6 | ||||||||
Friday | 8/10/2012 | run | gym | 12 | 1:30:23 | 07:31.9 | 8:35 PM, treadmill @ 1% | 179.5 | D1 | 12 | ||||||||
Saturday | 8/11/2012 | run | Roxbury | 6.26 | 0:50:00 | 07:59.2 | 7:56 AM, 2.02mi in 18:51 (9:21 avg) // 8:32 AM, 4.24mi in 31:09 (7:21 avg) |
176.5 | E1 | 6.26 | ||||||||
Sunday | 8/12/2012 | run | home - Big Y - 12 mile loop - Berkshire Corp Park | 19.1 | 2:31:49 | 07:56.9 | 8:16 AM, home to Big Y - 12 mile loop including Taunton Hill,
Birch Hill, Taunton Lake, back to Big Y, then through Berkshire Corporate
Park, back home. 78°F, humid, partly cloudy, some sun |
178.5 | E1 | 19.1 | ||||||||
Week's Total | 77.74 | 10:40:56 | 08:14.7 | 178.3571 | ||||||||||||||
Monday | 8/13/2012 | run | gym / Home | 10.09 | 1:31:22 | 09:03.3 | 4:44 AM, gym, treadmill @ 1%, 4mi in 32:07, (8:02 avg) // 8:03 PM, home route, 70°F, clouds, 6.09mi in 59:15 (9:43 avg) |
174.5 | D1 / E1 | 4 | 6.09 | |||||||
Tuesday | 8/14/2012 | run | DHS track | 10.35 | 1:19:09 | 07:38.8 | 8:56 PM, w/u, 3.23mi in 27:45 (8:36 avg) // 9:27 PM, threshold, 4.01mi in 26:23 (6:35 avg) // 9:55 PM, c/d, 3.11mi in 25:01 (8:03 avg) |
179.5 | I2 | 10.35 | ||||||||
Wednesday | 8/15/2012 | run | gym | 6 | 0:50:14 | 08:22.3 | treadmill @ 1%, 7:15 PM | 177 | D1 | 6 | ||||||||
Thursday | 8/16/2012 | run | Meckauer Park | 6.38 | 0:54:58 | 08:36.9 | 7:05 PM, 75°F, clouds | 178.5 | E1 | 6.38 | ||||||||
Friday | 8/17/2012 | run | work + most of Danbury Half Marathon course | 13.24 | 1:50:32 | 08:20.9 | 2:14 PM, 86°F, sunny, too much traffic for comfort at this time of the day - mid Friday afternoon |
176.5 | E1 | 13.24 | ||||||||
Saturday | 8/18/2012 | run | Roxbury, gym | 13.23 | 1:49:43 | 08:17.6 | Roxbury: 7:31 AM, 65°F, rain, 3.08 in 27:25, (avg 8:54) / 8:04 AM, 65°F, rain, 1.49mi in 13:07, (avg 8:50) / 8:33 AM, 65°F, overcast, 3.65mi in 25:58 (7:07 avg) / 9:28 AM, 70°F, overcast, 2.01mi in 19:23 (9:40 avg) // Gym: treadmill @ 1%, 3mi in 23:50 (7:57 avg) |
176 | E1 / D1 | 3 | 10.23 | |||||||
Sunday | 8/19/2012 | run | Roxbury | 20.14 | 2:55:20 | 08:42.3 | 7:03 AM, 60°F, sun, Judds Bridge, Steep Rock, Walker Brook |
178 | E1 | 20.14 | ||||||||
Week's Total | 79.43 | 11:11:18 | 08:27.1 | 177.1429 | ||||||||||||||
Monday | 8/20/2012 | run | DHS track | 10.15 | 1:23:55 | 08:16.1 | 8:51 PM, 70°F | 179 | E1 | 10.15 | ||||||||
Tuesday | 8/21/2012 | run | DHS track | 10.03 | 1:17:18 | 07:42.4 | 8:50 PM, 65°F, clear, 10mi General Aerobic, w/ 10x100m strides after 4 miles |
177.5 | I2 | 10.03 | ||||||||
Wednesday | 8/22/2012 | run | home - 7 bridges | 13.07 | 1:56:22 | 08:54.2 | 8:47 PM 71°F, clear, mostly pretty slow, tired legs | 178.5 | E1 | 13.07 | ||||||||
Thursday | 8/23/2012 | run | gym | 6 | 0:47:41 | 07:56.8 | 8:00 PM, treadmill @ 1% | 176.5 | D1 | 6 | ||||||||
Friday | 8/24/2012 | run | Meckauer Park | 6.11 | 0:53:34 | 08:46.0 | 6:42 PM, 82°F, clear | 177 | E1 | 6.11 | ||||||||
Saturday | 8/25/2012 | run | Roxbury | 22.27 | 3:02:51 | 08:12.6 | 6:11 AM, 60°F, clouds, Walker Brook, 15.0 mi in 2:06:53 (8:27 avg) // 8:34 AM, 65°F, clouds, Boot, 7.27mi in 55:58 (7:42 avg) |
174.5 | E1 | 22.27 | ||||||||
Sunday | 8/26/2012 | run | Pond Brook - Butterfield loop | 6.23 | 0:54:06 | 08:41.0 | 6:59 AM, 60°F, sunny, Pond Brook boat launch, up and down Butterfield |
177.5 | E1 | 6.23 | ||||||||
Week's Total | 73.86 | 10:15:47 | 08:20.2 | 177.2143 | ||||||||||||||
Monday | 8/27/2012 | run | gym | 10 | 1:17:22 | 07:44.2 | 4:35 AM, gym, treadmill @ 1% 6mi in 45:59 (7:40 avg) // 7:40 PM, gym, treadmill @ 1% 4mi in 31:23 (7:51 avg) |
175.5 | D1 | 10 | ||||||||
Tuesday | 8/28/2012 | run | DHS track | 11.22 | 1:24:37 | 07:32.5 | 8:16 PM, 65°F, clear, w/u 3.08mi in 26:23 (8:33 avg) // 8:43 PM, threshold, 5.01mi in 33:01, (6:36 avg) // 9:19 PM, c/d, 3.13mi in 25:13 (8:04 avg) |
178 | J1 | 11.22 | ||||||||
Wednesday | 8/29/2012 | run | Big Y - Bethel Hills | 12 | 1:42:30 | 08:32.5 | 6:11 AM, 65°F, sunny | 175.5 | E1 | 12 | ||||||||
Thursday | 8/30/2012 | run | home | 6.15 | 0:56:37 | 09:12.4 | 7:54 PM, full moon, 65°F | 177.5 | E1 | 6.15 | ||||||||
Friday | 8/31/2012 | run | gym / work - summit | 10.22 | 1:23:37 | 08:10.9 | 4:41 AM gym, Treadmill @ 1%, 6mi in 45:23 (7:34 avg) // 2:32 PM - work to Summit (Bethel) and back, 4.22mi in 38:14 (9:04 avg) |
175.5 | D1 / E1 | 6 | 4.22 | |||||||
Saturday | 9/1/2012 | race | Roxbury | 5.77 | 0:45:48 | 07:56.3 | 7:52 AM, w/u, 1.71mi in 14:17 (8:22 avg), 70°F sun // 8:35 AM, RACE, 1.0 mi in 5:37 // 9:45 AM, c/d, 3.06mi in 25:53 (8:28 avg), 80°F, sun |
177 | A3 / E1 | 1 | 4.77 | |||||||
Sunday | 9/2/2012 | run | Berkshire Corp. Park | 6.28 | 0:55:55 | 08:54.2 | 7:38 AM, 65°F, overcast | 175 | E1 | 6.28 | ||||||||
Week's Total | 61.64 | 8:26:26 | 08:13.0 | 176.2857 | ||||||||||||||
Monday | 9/3/2012 | race | New Haven | 15.41 | 1:50:18 | 07:09.5 | w/u 8:10 AM, 65°F, sun, 2.0mi in 17:52 (8:55 avg) // Race 8:43 AM, 70°F, sun, 12.4mi in 1:21:27 (6:34 avg) // c/d 10:54 AM, 75°F, sun, 1.01mi in 10:59 (10:54 avg) |
178 | I2 | 15.41 | ||||||||
Tuesday | 9/4/2012 | run | gym | 6 | 0:46:56 | 07:49.3 | treadmill @ 1%, 8:10 PM | 176.5 | D1 | 6 | ||||||||
Wednesday | 9/5/2012 | run | Big Y - Bethel Hills, Gym |
15.04 | 2:08:09 | 08:31.2 | 6:10 AM - 10.04mi in 1:29:05
(8:52 avg), Big Y loop // 8:10 PM - gym, treadmill @ 1%, 5mi in 39:04 (7:49 avg) |
176.5 | E1 / D1 | 5 | 10.04 | |||||||
Thursday | 9/6/2012 | run | gym | 10 | 1:18:55 | 07:53.5 | 8:40 PM - gym, treadmill @ 1% | 177.5 | D1 | 10 | ||||||||
Friday | 9/7/2012 | run | DHS track | 9.2 | 1:11:31 | 07:46.4 | 9:02 PM - w/u 3.09mi in 26:49 (8:41 avg) 9:33 PM - threshold - 3mi in 20:16 (6:45 avg) 9:55 PM - c/d 3.11mi in 24:26 (7:51 avg) |
177 | J1 | 9.2 | ||||||||
Saturday | 9/8/2012 | run | Roxbury / gym | 11.35 | 1:41:09 | 08:54.7 | 8:10 AM - Roxbury - 3 short, easy runs, (did timing for
race) 7.35mi in 1:10:11 (9:33 avg) // 7:55 PM gym, treadmill 1%, 4mi in 30:58 (7:44 avg) |
178 | E1 / D1 | 4 | 7.35 | |||||||
Sunday | 9/9/2012 | run | Roxbury | 22.26 | 3:17:09 | 08:51.4 | 7:14 AM, 65°F, sun, not humid, comfortable |
178.5 | E1 | 22.26 | ||||||||
Week's Total | 89.26 | 12:14:07 | 08:13.5 | 177.4286 | ||||||||||||||
Monday | 9/10/2012 | run | gym | 10 | 1:17:57 | 07:47.7 | 4:35 AM, gym treadmill @ 1% 6mi in 46:32 (7:45 avg) // 9:55 PM, gym treadmill @ 1% 4mi in 31:25 (7:51 avg) |
176.5 | D1 | 10 | ||||||||
Tuesday | 9/11/2012 | run | DHS track / Meckauer Park | 10.37 | 1:24:03 | 08:06.3 | 4:45 AM, DHS track, 6.07 mi in 47:24 (7:49 avg) 24 laps in lane 2, 45°F, clear // 6:24 PM, Meckauer Park, 4.3mi in 36:39 (8:31 avg) 70°F, sun |
177.5 | E1 | 10.37 | ||||||||
Wednesday | 9/12/2012 | run | Big Y - taunton lake/ home | 17.23 | 2:26:10 | 08:29.0 | 4:38 AM, Big Y - Taunton Lake, 13.06mi in 1:47:55 (8:16 avg) , 55°F, foggy // 8:03 PM, home, 4.17mi in 38:15 (9:11 avg), 68°F, clear |
175.5 | E1 | 17.23 | ||||||||
Thursday | 9/13/2012 | race | Matrix Corp Ctr, Danbury | 4.1 | 0:29:06 | 07:05.9 | 6:12 PM, w/u 70°F,
sun, 1mi in 9:26 // 6:30 PM, Race - 5k, 3.1mi in 19:40 (6:21 avg) |
176.5 | I2 | 4.1 | ||||||||
Friday | 9/14/2012 | run | work + most of Danbury Half Marathon course | 13.6 | 1:53:25 | 08:20.4 | 3:42 PM, 75°F, clouds, lots of traffic | 177.5 | E1 | 13.6 | ||||||||
Saturday | 9/15/2012 | run | Roxbury | 9.87 | 1:16:33 | 07:45.3 | 7:08 AM, 65°F, some clouds, Squire Rd - Counter Clockwise, 4.92mi in 41:24 (8:25 avg) // 8:34 AM, 70°F, Squire Rd - Clockwise, 4.95mi in 35:09 (7:06 avg) |
176 | E1 | 9.87 | ||||||||
Sunday | 9/16/2012 | run | Harrybrooke Park | 20.1 | 2:31:38 | 07:32.6 | 7:39 AM, 45°F, sun, 4mi in 32:28 (8:22 avg) // 8:13 AM, 50°F, 8.52mi in 58:36 (6:53 avg) // 9:15 AM, 60°F, 7.58mi in 1:00:34 (7:59 avg) |
176 | E1 | 20.1 | ||||||||
Week's Total | 85.27 | 11:18:52 | 07:57.7 | 176.5 | ||||||||||||||
Monday | 9/17/2012 | run | gym | 10 | 1:19:24 | 07:56.4 | 4:35 AM, gym treadmill @ 1% 6mi in 47:51 (7:59 avg) // 8:15 PM, gym, treadmill @ 1%, 4mi in 31:33 (7:53 avg) |
175 | B1 / D1 | 6 | 4 | |||||||
Tuesday | 9/18/2012 | run | gym | 9 | 1:08:09 | 07:34.3 | 8:10 PM, treadmill @
1%: 9mi in 1:08:09 |
177.5 | D1 | 9 | ||||||||
Wednesday | 9/19/2012 | run | DHS track | 9.04 | 1:09:53 | 07:43.8 | 8:30 PM, 3.03mi in 24:23 (8:03 avg) // 9:00 PM 2.98mi in 21:51 (7:20 avg) - 6x600m w/ 200m recovery 1 - 2:20 / 1:15 2 - 2:20 / 1:16 3 - 2:20 / 1:18 4 - 2:22 / 1:17 5 - 2:22 / 1:20 6 - 2:23 / 1:15 (6:22 avg pace for fast segments) // 9:25 PM 3.03mi in 23:39 (7:48 avg) |
176 | A3 | 9.04 | ||||||||
Thursday | 9/20/2012 | run | gym / Home | 10.63 | 1:29:35 | 08:25.6 | 4:35 AM, gym, treadmill @ 1%, 6mi in 48:14 (8:02 avg) // 7:50 PM, home, 4.63mi in 41:21 (8:56 avg) 60°F, clouds |
176.5 | D1 / E1 | 6 | 4.63 | |||||||
Friday | 9/21/2012 | run | gym | 8 | 1:02:08 | 07:46.0 | 8:00 PM, treadmill @ 1% | 177.5 | D1 | 8 | ||||||||
Saturday | 9/22/2012 | race | Roxbury | 11.42 | 1:35:11 | 08:20.1 | 7:50 AM, 3.77mi in 35:37 (9:28 avg) // 8:38 AM, race, 3.0 mi in 19:19 (6:26 avg) 9:30 AM, 4.65mi in 40:15 (8:39 avg) |
177.5 | B1 | 11.42 | ||||||||
Sunday | 9/23/2012 | run | Roxbury | 13.22 | 1:54:03 | 08:37.6 | 8:08 AM, 55°F, sun | 177 | E1 | 13.22 | ||||||||
Week's Total | 71.31 | 9:38:23 | 08:06.6 | 176.7143 | ||||||||||||||
Monday | 9/24/2012 | run | gym | 6 | 0:45:50 | 07:38.3 | 9:40 PM, treadmill @ 1% | 178 | D1 | 6 | ||||||||
Tuesday | 9/25/2012 | run | home | 7.03 | 1:01:19 | 08:43.3 | 7:36 PM, 60°F, clear | 177.5 | B1 | 7.03 | ||||||||
Wednesday | 9/26/2012 | run | gym | 6 | 0:45:43 | 07:37.2 | 8:05 PM, treadmill @ 1% | 177 | D1 | 6 | ||||||||
Thursday | 9/27/2012 | run | gym | 4 | 0:30:51 | 07:42.8 | 9:40 PM, treadmill @ 1% | 177 | D1 | 4 | ||||||||
Friday | 9/28/2012 | race | Ragnar Adirondacks 2012 | 9.9 | 1:11:48 | 07:15.2 | 12:30 PM, w/u 1mi in 9:30
// 1:00 PM, 8.9mi in 1:02:18 ? (7:00 avg)? |
E1 | 9.9 | |||||||||
Saturday | 9/29/2012 | race | Ragnar Adirondacks 2012 | 26.6 | 3:15:56 | 07:22.0 | 12:00 AM, 14.4mi in 1:42:14 ? (7:06 avg) 7:00 AM, 12.2mi in 1:33:32 ? (7:40 avg) |
E1 / B1 | 12.2 | 14.4 | ||||||||
Sunday | 9/30/2012 | run | ATV trails | 4.16 | 0:44:54 | 10:47.6 | 4:40 PM, recovery - trail run, easy | 174.5 | G1 | 4.16 | ||||||||
Week's Total | 63.69 | 8:16:21 | 07:47.6 | 176.8 | ||||||||||||||
Monday | 10/1/2012 | run | gym | 6 | 0:47:58 | 07:59.7 | 8:22 PM, treadmill @ 1% | 180.5 | D1 | 6 | ||||||||
Tuesday | 10/2/2012 | run | gym | 8.5 | 1:02:46 | 07:23.1 | 8:38 PM,
w/u, treadmill @ 1% 3mi in 23:27 (7:49 avg) // 9:02 PM, intervals, 5 x 0.3mi w/ 90 sec. recovery, 1 - 0.3mi in 1:59 / 1:30, 2 - 0.3mi in 1:55 / 1:30, 3 - 0.3mi in 1:55 / 1:30, 4 - 0.3mi in 1:52 / 1:30, 5 - 0.3mi in1:52 / 1:30 |
178.5 | A3 | 8.5 | ||||||||
Wednesday | 10/3/2012 | run | DHS track, parking lot | 7.19 | 1:05:08 | 09:03.5 | 8:46 PM, 68°F, heavy fog | 178 | B1 | 7.19 | ||||||||
Thursday | 10/4/2012 | run | gym | 12 | 1:28:52 | 07:24.3 | treadmill @ 1%, 8:00 PM | 177.5 | D1 | 12 | ||||||||
Friday | 10/5/2012 | run | gym | 6 | 0:47:19 | 07:53.2 | treadmill @ 1%, 8:00 PM | 179 | D1 | 6 | ||||||||
Saturday | 10/6/2021 | run | Roxbury | 10.16 | 1:28:01 | 08:39.8 | 8:39 AM, 55°F, sun, up hemlock, 3.54mi in 27:26 (7:45 avg) // 9:25 AM, 60°F, sun, 6.62 in 1:00:35 (9:09 avg) |
177.5 | E1 | 10.16 | ||||||||
Sunday | 10/7/2012 | run | Home - Pond Brook - Hawleyville loop | 19.94 | 2:49:00 | 08:28.5 | 9:03 AM, 45°F, clouds | 179 | B1 | 19.94 | ||||||||
Week's Total | 69.79 | 9:29:04 | 08:09.2 | 178.5714 | ||||||||||||||
Monday | 10/8/2012 | run | gym | 10 | 1:18:51 | 07:53.1 | 5:00 AM, gym, treadmill, 4mi in 31:36 (7:54 avg) // 8:40 PM, gym, treadmill @ 1%, 6mi in 47:15 (7:53 avg) |
176 | D1 | 10 | ||||||||
Tuesday | 10/9/2012 | run | DHS track | 8.8 | 1:07:10 | 07:38.0 | 8:45 PM, w/u, 2.23mi in 18:47 (8:25 avg) // 9:04 PM, 6x800m w/ 400m Rec : 1 - 3:16 / 2:12 2 - 3:12 / 2:10 3 - 3:07 / 2:14 4 - 3:05 / 2:15 5 - 3:06 / 2:15 6 - 3:05 / 2:16 // 9:37 PM, c./d, 2.07mi in 16:10 (7:48 avg) |
179 | A3 | 8.97 | ||||||||
Wednesday | 10/10/2012 | run | home - 7 bridges | 13.42 | 1:56:55 | 08:42.7 | 8:01 PM, 55°F, clouds | 178 | B1 | 13.42 | ||||||||
Thursday | 10/11/2012 | run | gym | 6 | 0:47:11 | 07:51.8 | 8:58 PM, treadmill @ 1% | 177 | D1 | 6 | ||||||||
Friday | 10/12/2012 | run | Frye Island, ME | 7.38 | 0:56:39 | 07:40.6 | 5:26 PM, 50°F, windy | 180.5 | E1 | 7.38 | ||||||||
Saturday | 10/13/2012 | run | Frye Island, ME / Meckauer Park |
11.21 | 1:28:36 | 07:54.2 | 8:13 AM, 28°F, sun, Frye Island, 5:13 PM, 50°F, sun, Meckauer Park |
E1 | 11.21 | |||||||||
Sunday | 10/14/2012 | run | home - Poverty Hollow | 21.03 | 2:45:13 | 07:51.4 | 8:55 AM, 50°F, overcast - big hill at 10 miles, followed by long down-hill - Sunset Hill | 180 | E1 | 21.03 | ||||||||
Week's Total | 77.84 | 10:20:35 | 07:58.4 | 178.4167 | ||||||||||||||
Monday | 10/15/2012 | run | gym | 10 | 1:17:06 | 07:42.6 | 4:42 AM, treadmill @1%, 4mi in 30:50 (7:43 avg) // 7:55 PM, treadmill @ 1%, 6mi in 46:16 (7:43 avg) |
175.5 | D1 | 10 | ||||||||
Tuesday | 10/16/2012 | run | DHS track | 10.21 | 1:17:39 | 07:36.3 | 8:03 PM, w/u, 3.13mi in 24:57 (7:58 avg) // 8:30 PM, 6x800m w/ 400m rec , 1 - 3:01 / 2:20 2 - 3:06 / 2:16 3 - 3:02 / 2:16 4 - 3:05 / 2:17 5 - 3:06 / 2:19 6 - 3:06 / 2:21 (total - 4.5mi in 32:21 - 7:11 avg) 9:04 PM, 2.58mi in 20:21 (7:52 avg) |
180.5 | A3 | 10.21 | ||||||||
Wednesday | 10/17/2012 | run | home | 7.06 | 1:03:09 | 08:56.7 | 7:25 PM, 55°F, recovery, legs felt pretty stiff, loosened up a bit t a few miles in. |
177.5 | B1 | 7.06 | ||||||||
Thursday | 10/18/2012 | run | gym / DHS track | 14.08 | 1:50:41 | 07:51.7 | 4:39 AM, gym, treadmill @ 1%, 4mi in 31:03 (7:46 avg) // 8:13 PM, DHS track, 57°F, 10.08mi in 1:19:38 (7:54 avg) |
177.5 | D1 / B1 | 10.08 | 4 | |||||||
Friday | 10/19/2012 | run | gym | 8 | 1:02:01 | 07:45.1 | 8:06 PM, treadmill @ 1% | 179 | D1 | 8 | ||||||||
Saturday | 10/20/2012 | run, race | Roxbury, gym | 12.62 | 1:36:46 | 07:40.1 | 7:22 AM, Roxbury, 58°F, heavy fog, 4.28mi in 34:01 (7:57 avg) // 8:33 AM, 4.3mi in 27:48 (6:28 avg) // 9:37 AM, c/d 2.04mi in 19:14 9:26 avg) 8:05 PM, gym, treadmill @ 1%, 2mi in 15:42 (7:51 avg) |
179 | E1 / D1 | 2 | 10.98 | |||||||
Sunday | 10/21/2012 | run | Harrybrooke Park | 20.12 | 2:37:10 | 07:48.7 | 8:34 AM, 53°F, sun, comfortable | 178 | B1 | 20.12 | ||||||||
Week's Total | 82.09 | 10:44:32 | 07:51.1 | 178.1429 | ||||||||||||||
Monday | 10/22/2012 | run | gym / DHS track | 10.18 | 1:19:59 | 07:51.4 | 4:42 AM, gym, treadmill @ 1% 4mi in 31:16 (7:49 avg) // 8:45 PM, DHS track, 6.18mi in 48:43 (7:53 avg) |
177.5 | D1 / E1 | 4 | 6.18 | |||||||
Tuesday | 10/23/2012 | run | gym | 10 | 1:17:41 | 07:46.1 | 4:42 AM, gym, treadmill @ 1%
4mi in 30:48 (7:42 avg) // 8:35 PM, gym, treadmill @ 1% 6mi in 46:53 (7:49 avg) |
179 | D1 | 10 | ||||||||
Wednesday | 10/24/2012 | run | DHS track | 10.13 | 1:17:07 | 07:36.8 | 8:09 PM, w/u 3.14mi in 25:13 (8:01 avg) // 8:37 PM, 3x1200m w/ 400m Recovery jog - 1 - 4:48 / 2:08, 2 - 4:42 / 2:07, 3 - 4:43 / 2:09 // 8:59 PM, c/d 4.01mi in 31:19 7:48 avg |
178.5 | 10.13 | |||||||||
Thursday | 10/25/2012 | run | gym / 7 Bridges | 14.23 | 2:01:17 | 08:31.4 | 4:39 AM, gym, treadmill @ 1%, 4mi in 31:05 (7:46 avg) // 7:37 PM, 7 Bridges, 56°F, clear, 10.23mi in 1:30:12 (8:49 avg) |
177.5 | D1 / B1 | 10.23 | 4 | |||||||
Friday | 10/26/2012 | run | Meckauer Park | 10.14 | 1:22:17 | 08:06.9 | 7:12 AM, Meckauer Park, clouds, 53°F, 4.14mi in 36:27 (8:48 avg) // 8:46 PM, gym, treadmill @ 1%, 6mi in 45:50 (7:38 avg) |
179.5 | E1 / D1 | 6 | 4.14 | |||||||
Saturday | 10/27/2012 | run | Roxbury | 10.38 | 1:22:32 | 07:57.1 | 7:51 AM, 2.05mi in 18:21 (8:58 avg) // 8:35 AM, 7.18mi in 53:30 (7:27 avg) // 10:22 AM, 1.15mi in 10:41 (9:15 avg) 60°F, overcast, wind |
178 | B1 | 10.38 | ||||||||
Sunday | 10/28/2012 | race | Kent | 12.73 | 1:35:36 | 07:30.6 | 11:23 AM, 2.73mi in 23:05 (8:28 avg) // 11:59 AM, 5.00 mi in 31:13 (6:16 avg) // 12:39 PM, 5.00 mi in 41:18 (8;16 avg) |
178 | I2 | 12.73 | ||||||||
Week's Total | 77.79 | 10:16:29 | 07:55.5 | 178.2857 | ||||||||||||||
Monday | 10/29/2012 | run | home | 6.1 | 0:53:20 | 08:44.6 | 1:07 PM, 58°F, WIND, RAIN, (pre-hurricane Sandy) |
176 | E1 | 6.1 | ||||||||
Tuesday | 10/30/2012 | run | gym | 10 | 1:17:44 | 07:46.4 | 8:20 PM, treadmill @ 1% | 180 | D1 | 10 | ||||||||
Wednesday | 10/31/2012 | run | gym | 12 | 1:29:47 | 07:28.9 | 7:20 PM, treadmill @ 1% | 180 | D1 | 12 | ||||||||
Thursday | 11/1/2012 | run | DHS track | 7.08 | 0:55:11 | 07:47.7 | 8:05 PM, DHS track, 48°F, clouds | 178.5 | B1 | 7.08 | ||||||||
Friday | 11/2/2012 | run | gym | 6 | 0:44:56 | 07:29.3 | 8:30 PM, treadmill @ 1% | 180 | D1 | 6 | ||||||||
Saturday | 11/3/2012 | race | Roxbury | 9.4 | 1:16:50 | 08:10.4 | 7:50 AM, 3.1mi in 28:32 (9:12 avg) // 8:30 AM, 3.9mi in 25:37 (6:34 avg) // 9:10 AM, 2.4mi in 22:41 (9:27 avg) |
179 | E1 | 9.4 | ||||||||
Sunday | 11/4/2012 | run | Boardman Bridge - New Milford | 18.12 | 2:36:58 | 08:39.8 | 8:03 AM, 40°F, windy, sunny | 180 | B1 | 18.12 | ||||||||
Week's Total | 68.7 | 9:14:46 | 08:04.5 | 179.0714 | ||||||||||||||
Monday | 11/5/2012 | run | gym | 6 | 0:45:41 | 07:36.8 | 8:20 PM, treadmill @ 1% | 180.5 | D1 | 6 | ||||||||
Tuesday | 11/6/2012 | run | DHS | 6.22 | 0:56:09 | 09:01.6 | 7:13 PM, DHS - outside of track and parking lot, 38°F,
windy |
178 | E1 | 6.22 | ||||||||
Wednesday | 11/7/2012 | run | gym | 8 | 1:00:38 | 07:34.8 | 9:09 PM, treadmill 1%, with 8x100m strides | 179 | D1 | 8 | ||||||||
Thursday | 11/8/2012 | run | gym | 9.75 | 1:12:28 | 07:25.9 | treadmill @ 1%, 8:10 PM, w/u, 3mi in 23:34 (7:51 avg) // 8:35 PM, 3x1mi w/ 0.25mi rec: 1 - 6:28 / 2:06 2 - 6:20 / 2:07 3 - 6:19 / 2:10 // 9:00 PM, c/d, 3mi in 23:24 (7:48 avg) |
180.5 | A3 | 9.75 | ||||||||
Friday | 11/9/2012 | run | gym | 6 | 0:46:27 | 07:44.5 | 8:40 PM, treadmill @ 1% | 180 | D1 | 6 | ||||||||
Saturday | 11/10/2012 | run | Roxbury / gym | 8.01 | 1:04:52 | 08:05.9 | 9:01 AM - Roxbury, 3.01mi in 26:38 (8:51 avg) // 7:40 PM - gym, treadmill @ 1% 5mi in 38:14 (7:39 avg) |
181.5 | E1 / D1 | 5 | 3.01 | |||||||
Sunday | 11/11/2012 | run | home - 7 bridges | 13.62 | 1:50:27 | 08:06.6 | 8:45 AM, 45°F, | |||||||||||
Week's Total | 57.6 | 7:36:42 | 07:55.7 | 179.9167 | ||||||||||||||
Monday | 11/12/2012 | run | gym | 6 | 0:45:26 | 07:34.3 | 8:10 PM - gym, treadmill @ 1% | 181.5 | D1 | 6 | ||||||||
Tuesday | 11/13/2012 | run | gym | 7 | 0:52:21 | 07:28.7 | 8:05 Pm - gym, treadmill @ 1% | 179.5 | D1 | 7 | ||||||||
Wednesday | 11/14/2012 | run | DHS track | 6.07 | 0:46:29 | 07:39.5 | 8:40 PM, 36°F, clear | 179.5 | B1 | 6.07 | ||||||||
Thursday | 11/15/2012 | run | gym | 6 | 0:46:45 | 07:47.5 | 9:10 PM - gym, treadmill @ 1% | 181.5 | D1 | 6 | ||||||||
Friday | 11/16/2012 | run | gym | 4 | 0:30:47 | 07:41.8 | 8:42 PM - gym, treadmill @ 1% | 179 | D1 | 4 | ||||||||
Saturday | 11/17/2021 | run | Philadelphia | 3.16 | 0:31:24 | 09:56.2 | 8:29 PM - city streets | E1 | 3.16 | |||||||||
Sunday | 11/18/2012 | race | Philadelphia Marathon | 26.2 | 2:59:40 | 06:51.5 | 7:00 AM - 40°F, partly cloudy, slight wind. Positive splits. |
I2 | 26.2 | |||||||||
Week's Total | 58.43 | 7:12:52 | 07:24.5 | 180.2 | ||||||||||||||
Monday | 11/19/2012 | off | ||||||||||||||||
Tuesday | 11/20/2012 | run | gym | 3 | 0:23:49 | 07:56.3 | 9:10 PM - gym, treadmill @ 1% | 183 | D1 | 3 | ||||||||
Wednesday | 11/21/2012 | run | gym | 5 | 0:39:12 | 07:50.4 | 8:14 PM - gym, treadmill @ 1% | 182.5 | D1 | 5 | ||||||||
Thursday | 11/22/2012 | run | Roxbury | 7.52 | 1:00:56 | 08:06.2 | 9:04 AM - w/u, 2.5mi in 22:46 (9:06 avg) // 9:35 AM - run-for-a-cure, 3.01mi in 20:10, (6:42 avg) // 10:12 AM - c/d - 2.01mi in 18:00 (8:58 avg) |
182.5 | E1 | 7.52 | ||||||||
Friday | 11/23/2012 | run | Meckauer Park / Gym | 7.33 | 1:02:34 | 08:32.1 | 8:38 AM, Meckauer Park, 3.33mi in 31:19, (9:24 avg) // 7:45 PM, gym, 4mi in 31:15 (7:49 avg) |
180 | E1 / D1 | 4 | 3.33 | |||||||
Saturday | 11/24/2012 | run | Roxbury / gym | 7.65 | 1:00:30 | 07:54.5 | 8:10 AM, Roxbury, 1.25mi in 11:30 (9:12 avg) // 8:35 AM, Roxbury, 2.4mi in 18:05 (7:32 avg) // 7:40 PM, gym, treadmill @ 1%, 4mi in 30:55 (7:44 avg) |
180.5 | E1 / D1 | 4 | 3.65 | |||||||
Sunday | 11/25/2012 | run | Roxbury | 9.59 | 1:21:18 | 08:28.7 | 8:03 AM - Judds Bridge, 30°F, wind | 182.5 | E1 | 9.59 | ||||||||
Week's Total | 40.09 | 5:28:19 | 08:11.4 | 181.8333 | ||||||||||||||
Monday | 11/26/2012 | run | Gym | 6 | 0:45:37 | 07:36.2 | 8:05 Pm - gym, treadmill @ 1% | 183 | D1 | 6 | ||||||||
Tuesday | 11/27/2012 | |||||||||||||||||
Wednesday | 11/28/2012 | |||||||||||||||||
Thursday | 11/29/2012 | |||||||||||||||||
Friday | 11/30/2012 | |||||||||||||||||
Saturday | 12/1/2012 | |||||||||||||||||
Sunday | 12/2/2012 | |||||||||||||||||
Week's Total | 6 | 0:45:37 | 07:36.2 | 183 |