2012 Training

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

713

1010.48

shoe mileage from 2011

550.92

177.08

55.61

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

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

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

Wednesday

1/4/2012

run

gym

1:04:37

08:04.6

7:56 PM treadmill @ 1%

182

Thursday

1/5/2012

run

home - 7 bridges

12.13

1:56:10

09:34.6

7:58 PM, 30°F, clouds

182.5

Friday

1/6/2012

run

gym

0:59:50

07:28.8

8:00 PM treadmill @ 1%

184

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

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

1:03:53

07:59.1

8:00 PM treadmill @ 1%

184.5

Tuesday

1/10/2012

run

gym

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

Wednesday

1/11/2012

run

gym

1:02:52

07:51.5

9:20 PM, treadmill @ 1%

180.5

Thursday

1/12/2012

run

gym

0:47:13

07:52.2

10:00 PM, treadmill @ 1%

182

Friday

1/13/2012

run

gym

1:18:29

07:50.9

8:06 PM, treadmill @ 1%

181.5

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

Week's Total

81.64

11:18:49

08:18.9

182.1429

Monday

1/16/2012

run

gym

1:06:43

08:20.4

8:40 PM, treadmill @ 1%

181

Tuesday

1/17/2012

run

gym

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

Wednesday

1/18/2012

run

home

8.12

1:23:30

10:17.0

8:22 PM, 22°F, windy

181.5

Thursday

1/19/2012

run

gym

1:33:19

07:46.6

8:30 PM, treadmill @ 1%

182.5

Friday

1/20/2012

run

gym

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

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

17.5

Week's Total

81.87

11:31:34

08:26.8

181.8571

Monday

1/23/2012

run

gym

1:03:42

07:57.8

8:45 PM, treadmill @ 1%

182

Tuesday

1/24/2012

run

gym

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

Wednesday

1/25/2012

run

gym

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

Thursday

1/26/2012

run

gym

1:29:49

07:29.1

7:40 PM gym, treadmill @ 1%

183

Friday

1/27/2012

run

gym

1:02:17

07:47.1

7:55 PM gym, treadmill @ 1%

182

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

15.63

Week's Total

81.79

10:57:07

08:02.1

182.0714

Monday

1/30/2012

run

gym

1:03:02

07:52.7

8:33 PM, gym, treadmill @ 1%,
8mi in 1:03:02 (7:53 avg)

181

Tuesday

1/31/2012

run

gym

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

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

Thursday

2/2/2012

run

gym

1:01:32

07:41.5

7:25 PM, treadmill @ 1%

183

Friday

2/3/2012

run

gym

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

Saturday

2/4/2012

run

Roxbury

10.48

1:29:01

08:29.6

8:10 AM, 30°F, sun

180.5

Sunday

2/5/2012

run

Roxbury

21.03

2:56:33

08:23.7

8:17 AM, 25°F, sun

183.5

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

Tuesday

2/7/2012

run

gym

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

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

Thursday

2/9/2012

run

New Orleans - city streets

0:56:16

09:22.7

7:43 PM, after flight, lunch, dinner,
down to river, along river

Friday

2/10/2012

run

New Orleans - city streets

4.2

0:40:00

09:31.4

2:40 PM, rain, 50°F

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

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

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

Tuesday

2/14/2012

run

gym

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

1:02:09

07:46.1

8:05 PM, treadmill @ 1%,
8mi in 1:02:09 (7:46 avg)

180.5

Thursday

2/16/2012

run

gym

1:33:53

07:49.4

8:03 PM, treadmill @ 1%

181.5

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

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

Week's Total

80.53

11:16:34

08:24.1

180.5

Monday

2/20/2012

run

gym

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

Tuesday

2/21/2012

run

gym

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

Wednesday

2/22/2012

run

home

8.11

1:16:32

09:26.2

7:24 PM - 45°F, wind

179.5

Thursday

2/23/2012

run

gym

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

Friday

2/24/2012

run

gym

1:03:08

07:53.5

8:21 PM gym, treadmill @ 1%,
8mi in 1:03:08

181

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

9.46

Sunday

2/26/2012

run

Roxbury

20.18

2:43:53

08:07.3

8:08 AM, 28°F, windy

180.5

Week's Total

81.75

11:10:15

08:11.9

180.3571

Monday

2/27/2012

run

gym

1:02:00

07:45.0

8:06 PM, treadmill @ 1%

180.5

Tuesday

2/28/2012

run

gym

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

Wednesday

2/29/2012

run

gym

1:03:10

07:53.8

9:30 PM, treadmill @ 1%

180

Thursday

3/1/2012

run

gym

1:02:18

07:47.3

7:30 PM, treadmill @ 1%

181.5

Friday

3/2/2012

run

gym

0:59:59

07:29.9

6:00 PM, treadmill @ 1%

180.5

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

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

18.39

Week's Total

66.63

8:19:55

07:30.2

180.7143

Monday

3/5/2012

run

gym

0:30:51

10:17.0

9:00 PM, treadmill @ 1%,
very sore (left hip)- mostly walking inbetween running

181

Tuesday

3/6/2012

run

gym

1:10:58

08:52.2

7:40 PM, treadmill @ 1% ,
improving but still sore, weak legs

182.5

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

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

9.02

Friday

3/9/2012

run

gym

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

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

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

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

Tuesday

3/13/2012

run

gym

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

Wednesday

3/14/2012

run

home

8.14

1:13:20

09:00.5

60°F, clear - slow

179

8.14

Thursday

3/15/2012

run

gym

1:03:19

07:54.9

9:00 PM, gym, treadmill @ 1%,

180

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

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

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

20.35

Week's Total

84.92

11:43:16

08:16.9

180.7857

Monday

3/19/2012

run

gym

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

Tuesday

3/20/2012

run

DHS track

8.22

1:09:32

08:27.5

8:50 PM, 67°F, clear

180

8.22

Wednesday

3/21/2012

run

gym

1:29:58

07:29.8

8:40 PM, gym, treadmill @ 1%

180.5

Thursday

3/22/2012

run

home

8.06

1:17:24

09:36.2

8:44 PM, 67°F, clear

180

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

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

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

20.14

Week's Total

80.66

11:04:47

08:14.5

180.6429

Monday

3/26/2012

run

Gym

1:03:46

07:58.3

8:45 PM, treadmill @ 1%

181

Tuesday

3/27/2012

run

Gym

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

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

8.11

Thursday

3/29/2012

run

gym

1:03:35

07:56.9

7:48 pM, treadmill @ 1%

180

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

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

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

15.77

Week's Total

62.2

8:21:38

08:03.9

180.7143

Monday

4/2/2012

run

gym

0:37:19

09:19.8

9:09 PM, treadmill 1%, recovery, sore from yesterday's race

178

Tuesday

4/3/2012

run

gym

0:38:14

09:33.5

9:16 PM, treadmill 1%, recovery, still sore (hips)

180.5

Wednesday

4/4/2012

run

gym

0:53:35

08:55.8

8:30 PM, treadmill @ 1%, recover, still somewhat sore

181

Thursday

4/5/2012

run

gym

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

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

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

12.62

Week's Total

40.57

6:14:48

09:14.3

181.2143

Monday

4/9/2012

run

gym

0:50:49

08:28.2

8:05 PM, treadmill @ 1%,

184

Tuesday

4/10/2012

run

home

4.05

0:41:52

10:20.2

4:23 AM, 40°F, clear,
sore hips

181

4.05

Wednesday

4/11/2012

run

gym

1:06:57

08:22.1

8:02 PM, treadmill @ 1%,
feeling ok, kind of stiff at the start

183.5

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

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

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

12.53

Sunday

4/15/2012

run

Huntington Park

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

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

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

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

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

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

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

13.39

Week's Total

48.48

7:09:52

08:52.0

181.8571

Monday

4/23/2012

run

gym

0:51:45

08:37.5

8:30 PM, gym, treadmill @ 1%

182

Tuesday

4/24/2012

run

gym

0:42:02

08:24.4

9:15 PM, gym, treadmill @ 1%

181.5

Wednesday

4/25/2012

run

gym

0:47:53

07:58.8

7:55 PM gym, treadmill @ 1%

183

Thursday

4/26/2012

run

gym

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

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

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

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

8.28

Week's Total

42.65

6:01:45

08:28.9

182.1429

Monday

4/30/2012

run

gym

1:04:04

08:00.5

8:00 PM treadmill @ 1%

182

Tuesday

5/1/2012

run

gym

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

Wednesday

5/2/2012

run

gym

0:55:18

07:54.0

8:00 PM, treadmill @ 1%

181

Thursday

5/3/2012

run

gym

1:03:17

07:54.6

9:00 PM, treadmill @ 1%

182.5

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

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

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

17.32

Week's Total

63.73

9:06:19

08:34.3

182.4286

Monday

5/7/2012

run

gym

1:03:09

07:53.6

8:33 PM, gym, treadmill @ 1%,
8mi in 1:03:00 (7:54 avg)

182

Tuesday

5/8/2012

run

gym

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

Wednesday

5/9/2012

run

gym

1:03:11

07:53.9

9:05 PM, treadmill @ 1%

180.5

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

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

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

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

16.52

Week's Total

70.08

10:16:56

08:48.2

182.2143

Monday

5/14/2012

run

gym

0:49:12

08:12.0

9:20 PM, treadmill @ 1%

182

Tuesday

5/15/2012

run

gym

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

Wednesday

5/16/2012

run

Meckauer Park

4.83

0:45:06

09:20.2

65°F, sunset, humid

182

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

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

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

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

12.83

Week's Total

56.14

8:14:38

08:48.6

182.7857

Monday

5/21/2012

run

gym

1:03:09

07:53.6

8:21 PM gym, treadmill @ 1%,
8mi in 1:03:09

183

Tuesday

5/22/2012

run

gym

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

Wednesday

5/23/2012

run

gym

0:55:55

07:59.3

9:20 PM, treadmill @ 1%

182.5

Thursday

5/24/2012

run

DHS track

8.06

1:07:21

08:21.4

7:59 PM, 60°F, clouds

181.5

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

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

5.01

Sunday

5/27/2012

run

Southbury - Bridle Trail

1:41:15

08:26.3

6:15 AM, 60°F, humid, clouds,

183

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

8.27

Tuesday

5/29/2012

run

gym

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

Wednesday

5/30/2012

run

Meckauer Park

8.21

1:09:47

08:30.0

70°F, sunny (sunset)

181

8.21

Thursday

5/31/2012

run

gym

1:02:09

07:46.1

8:33 PM, treadmill @ 1%

181.5

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

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

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

11.93

Week's Total

62.62

8:52:37

08:30.3

181.5714

Monday

6/4/2012

run

gym

1:02:00

07:45.0

9:03 PM

184

Tuesday

6/5/2012

run

gym

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

Wednesday

6/6/2012

run

Meckauer Park

6.27

0:55:54

08:54.9

7:54 PM, sun - clouds, 60°F

181

6.27

Thursday

6/7/2012

run

gym

1:01:28

07:41.0

7:55 PM gym, treadmill @ 1%

181

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

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

10.2

Sunday

6/10/2012

run

Southbury - Bridle Trail

1:37:28

08:07.3

6:19 AM -- 65°F, humid, partly cloudy, deer flies

179.5

Week's Total

62.78

8:26:44

08:04.3

181

Monday

6/11/2012

run

gym

0:32:46

08:11.5

8:30 PM treadmill @ 1%,

181.5

Tuesday

6/12/2012

run

gym

0:46:40

07:46.7

9:00 PM treadmill @ 1%

182.5

Wednesday

6/13/2012

run

gym

0:31:15

07:48.8

9:28 PM treadmill @ 1%

180

Thursday

6/14/2012

run

gym

0:45:27

07:34.5

8:39 PM treadmill @ 1%

181

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)

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

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

6.09

Tuesday

6/19/2012

run

gym

1:00:58

07:37.3

8:55 PM, treadmill @ 1%

181

Wednesday

6/20/2012

run

Meckauer Park

6.27

0:50:19

08:01.5

8:17 PM, 65°F, sunny, sunset

180.5

6.27

Thursday

6/21/2012

run

gym

1:03:02

07:52.7

9:35 PM, treadmill @ 1%

178.5

Friday

6/22/2012

run

Huntington Park

6.27

1:06:16

10:34.1

3:31 PM, 83°F, clouds, humid

180

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

11.99

Sunday

6/24/2012

run

Roxbury

11.15

1:45:47

09:29.2

7:35:00 AM, 65°F, sun

179

11.15

Week's Total

57.77

8:12:28

08:31.5

180.1429

Monday

6/25/2012

run

gym

0:49:36

08:16.0

8:53 PM, gym, treadmill @ 1%

181.5

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

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

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

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

4.3

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

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

12.12

Week's Total

60.89

8:39:01

08:31.4

180.8571

Monday

7/2/2012

run

gym

1:00:31

07:33.9

8:33 PM, gym treadmill @ 1%

179.5

Tuesday

7/3/2012

run

gym

0:31:53

07:58.3

8:03 PM, gym, treadmill @ 1%

180

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

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

8.26

Friday

7/6/2012

run

Home

5.59

0:48:51

08:44.3

3:27 PM, 89°F, sun

179

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

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

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

7.15

Tuesday

7/10/2012

run

gym

0:59:45

07:28.1

8:22 PM, Treadmill @ 1%

179

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

6.18

Thursday

7/12/2012

run

Meckauer Park

8.02

1:09:08

08:37.2

7:36 PM, 85°F, sun

179

8.02

Friday

7/13/2012

run

home

5.16

0:48:11

09:20.3

7:22 PM, 85°F, clouds, humid

179

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

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

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

5.24

Tuesday

7/17/2012

run

gym

1:02:00

07:45.0

7:50 PM, treadmill @ 1%, General Aerobic w/ 10x100m
strides after 3 miles

179

Wednesday

7/18/2012

run

gym

1:34:05

07:50.4

8:25 PM, treadmill @ 1%, Med Long

179.5

Thursday

7/19/2012

run

DHS track

6.12

0:53:45

08:47.0

7:31 PM, 75°F, clouds

178.5

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

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

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

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

6.32

Tuesday

7/24/2012

run

Gym

1:00:31

07:33.9

6:15 PM, treadmill @ 1%,
8mi w/ 8 x 0.1mi strides

177.5

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

13.06

Thursday

7/26/2012

run

Gym

0:25:48

08:36.0

5:04 AM, treadmill @ 1%

175.5

Friday

7/27/2012

run

Gym

0:50:49

08:28.2

8:20 PM, treadmill @ 1%

180.5

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

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

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

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)

10.12

Wednesday

8/1/2012

run

Frye Island, ME

14.01

1:48:56

07:46.5

8:21 AM, 62°F, sun

14.01

Thursday

8/2/2012

run

Frye Island, ME

6.43

0:55:03

08:33.7

6:39 AM, 65°F, clouds

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

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

20.49

Sunday

8/5/2012

run

gym

0:30:58

07:44.5

3:21 PM, treadmill @ 1%

177.5

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

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

5.16

Wednesday

8/8/2012

run

home - 7 bridges

14.06

2:01:21

08:37.9

8:28 PM, 77°F, clear

180

14.06

Thursday

8/9/2012

run

gym

0:49:40

08:16.7

8:30 PM, treadmill @ 1%

178

Friday

8/10/2012

run

gym

1:30:23

07:31.9

8:35 PM, treadmill @ 1%

179.5

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

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

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

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

10.35

Wednesday

8/15/2012

run

gym

0:50:14

08:22.3

treadmill @ 1%, 7:15 PM

177

Thursday

8/16/2012

run

Meckauer Park

6.38

0:54:58

08:36.9

7:05 PM, 75°F, clouds

178.5

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

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

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

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

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

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

13.07

Thursday

8/23/2012

run

gym

0:47:41

07:56.8

8:00 PM, treadmill @ 1%

176.5

Friday

8/24/2012

run

Meckauer Park

6.11

0:53:34

08:46.0

6:42 PM, 82°F, clear

177

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

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

6.23

Week's Total

73.86

10:15:47

08:20.2

177.2143

Monday

8/27/2012

run

gym

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

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

11.22

Wednesday

8/29/2012

run

Big Y - Bethel Hills

1:42:30

08:32.5

6:11 AM, 65°F, sunny

175.5

Thursday

8/30/2012

run

home

6.15

0:56:37

09:12.4

7:54 PM, full moon, 65°F

177.5

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

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

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

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

15.41

Tuesday

9/4/2012

run

gym

0:46:56

07:49.3

treadmill @ 1%, 8:10 PM

176.5

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

10.04

Thursday

9/6/2012

run

gym

1:18:55

07:53.5

8:40 PM - gym, treadmill @ 1%

177.5

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

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

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

22.26

Week's Total

89.26

12:14:07

08:13.5

177.4286

Monday

9/10/2012

run

gym

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

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

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

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

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

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

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

20.1

Week's Total

85.27

11:18:52

07:57.7

176.5

Monday

9/17/2012

run

gym

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

Tuesday

9/18/2012

run

gym

1:08:09

07:34.3

8:10 PM, treadmill @ 1%:
9mi in 1:08:09

177.5

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

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

4.63

Friday

9/21/2012

run

gym

1:02:08

07:46.0

8:00 PM, treadmill @ 1%

177.5

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

11.42

Sunday

9/23/2012

run

Roxbury

13.22

1:54:03

08:37.6

8:08 AM, 55°F, sun

177

13.22

Week's Total

71.31

9:38:23

08:06.6

176.7143

Monday

9/24/2012

run

gym

0:45:50

07:38.3

9:40 PM, treadmill @ 1%

178

Tuesday

9/25/2012

run

home

7.03

1:01:19

08:43.3

7:36 PM, 60°F, clear

177.5

7.03

Wednesday

9/26/2012

run

gym

0:45:43

07:37.2

8:05 PM, treadmill @ 1%

177

Thursday

9/27/2012

run

gym

0:30:51

07:42.8

9:40 PM, treadmill @ 1%

177

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)?

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

4.16

Week's Total

63.69

8:16:21

07:47.6

176.8

Monday

10/1/2012

run

gym

0:47:58

07:59.7

8:22 PM, treadmill @ 1%

180.5

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

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

7.19

Thursday

10/4/2012

run

gym

1:28:52

07:24.3

treadmill @ 1%, 8:00 PM

177.5

Friday

10/5/2012

run

gym

0:47:19

07:53.2

treadmill @ 1%, 8:00 PM

179

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

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

19.94

Week's Total

69.79

9:29:04

08:09.2

178.5714

Monday

10/8/2012

run

gym

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

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

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

13.42

Thursday

10/11/2012

run

gym

0:47:11

07:51.8

8:58 PM, treadmill @ 1%

177

Friday

10/12/2012

run

Frye Island, ME

7.38

0:56:39

07:40.6

5:26 PM, 50°F, windy

180.5

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

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

21.03

Week's Total

77.84

10:20:35

07:58.4

178.4167

Monday

10/15/2012

run

gym

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

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

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

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

Friday

10/19/2012

run

gym

1:02:01

07:45.1

8:06 PM, treadmill @ 1%

179

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

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

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

6.18

Tuesday

10/23/2012

run

gym

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

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

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

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

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

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

6.1

Tuesday

10/30/2012

run

gym

1:17:44

07:46.4

8:20 PM, treadmill @ 1%

180

Wednesday

10/31/2012

run

gym

1:29:47

07:28.9

7:20 PM, treadmill @ 1%

180

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

7.08

Friday

11/2/2012

run

gym

0:44:56

07:29.3

8:30 PM, treadmill @ 1%

180

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

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

18.12

Week's Total

68.7

9:14:46

08:04.5

179.0714

Monday

11/5/2012

run

gym

0:45:41

07:36.8

8:20 PM, treadmill @ 1%

180.5

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

6.22

Wednesday

11/7/2012

run

gym

1:00:38

07:34.8

9:09 PM, treadmill 1%, with 8x100m strides

179

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

9.75

Friday

11/9/2012

run

gym

0:46:27

07:44.5

8:40 PM, treadmill @ 1%

180

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

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

0:45:26

07:34.3

8:10 PM - gym, treadmill @ 1%

181.5

Tuesday

11/13/2012

run

gym

0:52:21

07:28.7

8:05 Pm - gym, treadmill @ 1%

179.5

Wednesday

11/14/2012

run

DHS track

6.07

0:46:29

07:39.5

8:40 PM, 36°F, clear

179.5

6.07

Thursday

11/15/2012

run

gym

0:46:45

07:47.5

9:10 PM - gym, treadmill @ 1%

181.5

Friday

11/16/2012

run

gym

0:30:47

07:41.8

8:42 PM - gym, treadmill @ 1%

179

Saturday

11/17/2021

run

Philadelphia

3.16

0:31:24

09:56.2

8:29 PM - city streets

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.

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

0:23:49

07:56.3

9:10 PM - gym, treadmill @ 1%

183

Wednesday

11/21/2012

run

gym

0:39:12

07:50.4

8:14 PM - gym, treadmill @ 1%

182.5

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

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

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

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

9.59

Week's Total

40.09

5:28:19

08:11.4

181.8333

Monday

11/26/2012

run

Gym

0:45:37

07:36.2

8:05 Pm - gym, treadmill @ 1%

183

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

0:45:37

07:36.2

183