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Geoffrey's blog

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Got Layed Off Run

15 November, 2007 23:45

Lets just say I was blowing off a little steam from being let go at my job.

Activity

Route:	--	Elev. Avg:	739 ft
Location:	Jenks, OK	Elev. Gain:	+10 ft
Date:	11/15/07	Up/Downhill:	[+469/-459]
Time:	04:28 PM	Difficulty:	2.7 / 5.0

Weather:	Fair
	52 F temp; 24% humidity
	52 F heat index; winds Vrbl 5

Performance

Distance:	4.26 miles
Time:	0:37:15
Speed:	6.9 mph
Pace:	8' 45 /mi	Heart Rate:	168 bpm (Avg)
Calories:	676		238 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 21m	56%	2.23 mi
Zone 4	148 - 167	0h 19m	50%	2.11 mi
Zone 3	130 - 148	0h 01m	2%	0.10 mi
Zone 2	111 - 130	0h 02m	4%	0.06 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 02m	5%	0.21 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 23	-0' 22	7.2	+0.3	179	-13 ft
2	8' 39	-0' 06	6.9	+0.1	167	-46 ft
3	11' 29	+2' 44	5.2	-1.6	161	+46 ft
4	9' 38	+0' 53	6.2	-0.6	166	+46 ft
end	8' 27	-0' 18	7.1	+0.2	169	-23 ft
Versus average of 8' 45 min/mile: Slower Faster

McNellies Pub Run

15 November, 2007 23:44

This was the most fun I have had at any race. I participated in the Guiness Challenge, which included drinking 3 12oz glasses of Guiness during the race.

Definitely a blast, and a must-do race from now on.

Activity

Route:	--	Elev. Avg:	709 ft
Location:	Tulsa, OK	Elev. Gain:	+0 ft
Date:	11/10/07	Up/Downhill:	[+98/-98]
Time:	03:00 PM	Difficulty:	1.8 / 5.0

Performance

Distance:	3.39 miles
Time:	0:30:00
Speed:	6.8 mph
Pace:	8' 51 /mi	Heart Rate:	168 bpm (Avg)
Calories:	547		179 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 23m	76%	2.60 mi
Zone 4	148 - 167	0h 07m	24%	0.75 mi
Zone 3	130 - 148	0h 02m	8%	0.16 mi
Zone 2	111 - 130	0h 00m	0%	0.02 mi
Zone 1	93 - 111	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 15	-0' 36	7.3	+0.5	165	-10 ft
2	9' 45	+0' 54	6.2	-0.6	170	-3 ft
3	10' 14	+1' 23	5.9	-0.9	169	+13 ft
end	9' 00	+0' 09	6.7	-0.1	170	0 ft
Versus average of 8' 51 min/mile: Slower Faster

Training Run

08 November, 2007 10:46

Activity

Route:	--	Elev. Avg:	739 ft
Location:	Jenks, OK	Elev. Gain:	-7 ft
Date:	11/06/07	Up/Downhill:	[+567/-574]
Time:	05:53 AM	Difficulty:	3.0 / 5.0

Performance

Distance:	5.93 miles
Time:	0:54:43
Speed:	6.5 mph
Pace:	9' 14 /mi	Heart Rate:	155 bpm (Avg)
Calories:	943		174 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 04m	7%	0.37 mi
Zone 4	148 - 167	0h 41m	75%	4.28 mi
Zone 3	130 - 148	0h 05m	9%	0.53 mi
Zone 2	111 - 130	0h 03m	5%	0.23 mi
Zone 1	93 - 111	0h 09m	17%	0.81 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 55	+0' 41	6.0	-0.4	144	-30 ft
2	10' 28	+1' 14	5.7	-0.8	145	+3 ft
3	8' 57	-0' 17	6.7	+0.2	155	-33 ft
4	11' 16	+2' 02	5.3	-1.2	156	+20 ft
5	10' 44	+1' 30	5.6	-0.9	152	-4 ft
6	9' 36	+0' 22	6.2	-0.3	162	+10 ft
end	9' 24	+0' 10	6.4	-0.1	169	+26 ft
Versus average of 9' 14 min/mile: Slower Faster

Training Run

08 November, 2007 10:45

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Jenks, OK	Elev. Gain:	+0 ft
Date:	11/01/07	Up/Downhill:	[+0/-0]
Time:	04:16 PM	Difficulty:	0 / 5.0

Performance

Distance:	3.01 miles
Time:	0:26:38
Speed:	6.8 mph
Pace:	8' 51 /mi	Heart Rate:	157 bpm (Avg)
Calories:	477		174 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 04m	16%	0.51 mi
Zone 4	148 - 167	0h 22m	83%	2.43 mi
Zone 3	130 - 148	0h 02m	8%	0.22 mi
Zone 2	111 - 130	0h 00m	2%	0.03 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 00m	2%	0.08 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 11	+0' 20	6.5	-0.2	155	-- ft
2	9' 32	+0' 41	6.3	-0.5	155	-- ft
3	8' 54	+0' 03	6.7	-0.0	159	-- ft
end	12' 02	+3' 11	5.0	-1.8	171	-- ft
Versus average of 8' 51 min/mile: Slower Faster

Tulsa Run 2007

29 October, 2007 13:51

Well, I hadn't really been specifically training for the Tulsa Run this year, but I had it in the back of my mind. From the quote in the Tulsa World on the day after the race: "You couldn't have picked a better day out of a bucket." Perfect weather and I felt great. I could have pushed harder, but the entire race felt good, and I had reserves at the end to sprint into the finish. This was my favorite race that I have ever done.

Activity

Route:	--	Elev. Avg:	669 ft
Location:	Tulsa, OK	Elev. Gain:	-86 ft
Date:	10/27/07	Up/Downhill:	[+314/-400]
Time:	09:00 AM	Difficulty:	2.9 / 5.0

Performance

Distance:	9.37 miles
Time:	1:24:52
Speed:	6.6 mph
Pace:	9' 03 /mi	Heart Rate:	168 bpm (Avg)
Calories:	1520		189 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 50m	58%	5.60 mi
Zone 4	148 - 167	0h 40m	47%	4.38 mi
Zone 3	130 - 148	0h 00m	0%	0.03 mi
Zone 2	111 - 130	0h 00m	0%	0.03 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 00m	0%	0.05 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 12	+0' 09	6.5	-0.1	162	-72 ft
2	9' 29	+0' 26	6.3	-0.3	163	+85 ft
3	8' 54	-0' 09	6.7	+0.1	164	-59 ft
4	8' 59	-0' 04	6.7	+0.0	164	-40 ft
5	8' 55	-0' 08	6.7	+0.1	166	-13 ft
6	9' 05	+0' 02	6.6	-0.0	169	0 ft
7	9' 01	-0' 02	6.7	+0.0	170	+3 ft
8	8' 55	-0' 08	6.7	+0.1	173	0 ft
9	8' 50	-0' 13	6.8	+0.2	176	-13 ft
end	7' 55	-1' 08	7.6	+0.9	182	+23 ft
Versus average of 9' 03 min/mile: Slower Faster

3 Mile Training Run

18 June, 2007 23:52

First run after the half-marathon, and it is time to start cutting those 5k times. I started to do a little bit of speed training in there to liven things up. I'm out to have fun now, but I think I will still do my long runs once a week. It is a great feeling to get out there and run for an hour or two.

Activity

Route:	--	Elev. Avg:	704 ft
Location:	Jenks, OK	Elev. Gain:	+4 ft
Date:	06/18/07	Up/Downhill:	[+177/-173]
Time:	05:13 PM	Difficulty:	2.3 / 5.0

Weather:	Fair
	81F temp; 62% humidity
	83F heat index; winds S 8

Performance

Distance:	3.00 miles
Time:	0:26:55
Speed:	6.7 mph
Pace:	8' 58 /mi	Heart Rate:	157 bpm (Avg)
Calories:	476		173 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 06m	25%	0.73 mi
Zone 4	148 - 167	0h 20m	75%	2.20 mi
Zone 3	130 - 148	0h 03m	11%	0.33 mi
Zone 2	111 - 130	0h 02m	8%	0.17 mi
Zone 1	93 - 111	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 17	-0' 41	7.2	+0.5	151	-36 ft
2	10' 09	+1' 11	5.9	-0.8	157	-13 ft
3	9' 47	+0' 49	6.1	-0.6	161	+42 ft
end	8' 20	-0' 38	7.2	+0.5	171	+9 ft
Versus average of 8' 58 min/mi: Slower Faster

Aquarium Half-Marathon

18 June, 2007 23:47

Great run, I had a blast. We were doing great until about mile 9 when my running partner started becoming dehydrated. We started walking more frequently and for longer periods of time so they could cool off and try and hydrate.

My first half-marathon was somewhat anti-climatic since I didn't get to run even at my training pace. I was expecting to run closer to a 10:30/mile or even a 10:00/mile, but it was warm, and if you haven't been training in the heat then would would be hurting.

I was also somewhat frustrated that my running partner did not take this half-marathon as seriously as I did. I was in training doing long run every week for the past 2 months. My partner did 1 long run of 10 miles and suffered through it about 2 weeks before the half, and then wondered why they were not prepared to run it.

Oh well, it may be the first, but it won't be the last.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Jenks, OK	Elev. Gain:	+0 ft
Date:	06/16/07	Up/Downhill:	[+0/-0]
Time:	06:32 AM	Difficulty:	0 / 5.0

Performance

Distance:	13.16 miles
Time:	2:25:58
Speed:	5.4 mph
Pace:	11' 06 /mi	Heart Rate:	153 bpm (Avg)
Calories:	2042		180 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 20m	14%	2.02 mi
Zone 4	148 - 167	1h 31m	62%	8.55 mi
Zone 3	130 - 148	0h 37m	25%	2.93 mi
Zone 2	111 - 130	0h 01m	0%	0.09 mi
Zone 1	93 - 111	0h 00m	0%	0.00 mi
(none)	out of range	0h 04m	2%	0.39 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 02	-1' 04	6.0	+0.6	119	+3 ft
2	10' 06	-1' 00	5.9	+0.5	145	0 ft
3	10' 12	-0' 54	5.9	+0.5	150	+6 ft
4	9' 59	-1' 07	6.0	+0.6	154	-7 ft
5	10' 29	-0' 37	5.7	+0.3	154	-6 ft
6	10' 12	-0' 54	5.9	+0.5	159	-13 ft
7	10' 33	-0' 33	5.7	+0.3	161	+10 ft
8	10' 16	-0' 50	5.8	+0.4	161	+7 ft
9	11' 19	+0' 13	5.3	-0.1	162	0 ft
10	12' 59	+1' 53	4.6	-0.8	156	-13 ft
11	11' 47	+0' 41	5.1	-0.3	159	+16 ft
12	15' 02	+3' 56	4.0	-1.4	143	0 ft
13	11' 55	+0' 49	5.0	-0.4	158	-10 ft
end	9' 43	-1' 23	6.2	+0.8	176	0 ft
Versus average of 11' 06 min/mi: Slower Faster

3 Mile Training Run

18 June, 2007 23:41

Last run before the Half-Marathon. Felt good, and I am looking forward to Saturday.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Jenks, OK	Elev. Gain:	+0 ft
Date:	06/14/07	Up/Downhill:	[+0/-0]
Time:	05:13 PM	Difficulty:	0 / 5.0

Performance

Distance:	3.09 miles
Time:	0:28:30
Speed:	6.5 mph
Pace:	9' 13 /mi	Heart Rate:	157 bpm (Avg)
Calories:	494		171 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 02m	9%	0.24 mi
Zone 4	148 - 167	0h 23m	82%	2.49 mi
Zone 3	130 - 148	0h 04m	14%	0.47 mi
Zone 2	111 - 130	0h 01m	4%	0.09 mi
Zone 1	93 - 111	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 00	-0' 13	6.7	+0.2	147	-- ft
2	9' 10	-0' 03	6.5	+0.0	161	-- ft
3	10' 21	+1' 08	5.8	-0.7	160	-- ft
end	9' 07	-0' 06	6.6	+0.1	168	-- ft
Versus average of 9' 13 min/mi: Slower Faster

3 Mile Training Run

12 June, 2007 22:36

Good run, nice and hot. My son started the Garmin back up when we got home, so the map and times are off, but I came in at a nice 9:30 pace.

One more run until the half marathon...I'm ready to go, and I'm looking forward to it.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Jenks, OK	Elev. Gain:	+0 ft
Date:	06/11/07	Up/Downhill:	[+0/-0]
Time:	05:09 PM	Difficulty:	0 / 5.0

Weather:	Fair
	87F temp; 61% humidity
	93F heat index; winds S 14

Performance

Distance:	3.00 miles
Time:	0:28:43
Speed:	6.30 mph
Pace:	9' 31 /mi	Heart Rate:	155 bpm (Avg)
Calories:	476		174 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 03m	12%	0.34 mi
Zone 4	148 - 167	0h 21m	74%	2.16 mi
Zone 3	130 - 148	0h 05m	19%	0.60 mi
Zone 2	111 - 130	0h 02m	6%	0.11 mi
Zone 1	93 - 111	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 24	-0' 07	6.4	+0.1	146	-16 ft
2	10' 05	+0' 33	6.0	-0.3	156	-20 ft
3	10' 29	+0' 57	5.7	-0.6	161	+32 ft
4	11' 54	+2' 22	5.0	-1.3	171	-36 ft
5	**	**	**	**	--	** ft
6	**	**	**	**	--	** ft
7	**	**	**	**	--	** ft
8	**	**	**	**	--	** ft
9	**	**	**	**	--	** ft
10	**	**	**	**	--	** ft
11	**	**	**	**	--	** ft
12	**	**	**	**	--	** ft
13	**	**	**	**	--	** ft
14	**	**	**	**	--	** ft
15	**	**	**	**	--	** ft
16	**	**	**	**	--	** ft
Versus average of 9' 31 min/mi: Slower Faster
** Insufficient data to calculate this split

7 mile taper run

08 June, 2007 10:07

Great run this morning. It was cooler than the past few runs, with a little bit of a breeze as well. I am tapering down for the half-marathon on the 16th, so no more long runs for me.

Kept a nice pace, and felt good. Not much else to say!

Activity

Route:	--	Elev. Avg:	651 ft
Location:	Owasso, OK	Elev. Gain:	-10 ft
Date:	06/08/07	Up/Downhill:	[+255/-265]
Time:	05:09 AM	Difficulty:	2.8 / 5.0

Weather:	A Few Clouds
	60F temp; 69% humidity
	60F heat index; winds NW 10

Performance

Distance:	7.00 miles
Time:	1:07:37
Speed:	6.20 mph
Pace:	9' 40 /mi	Heart Rate:	152 bpm (Avg)
Calories:	1131		169 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 04m	5%	0.41 mi
Zone 4	148 - 167	0h 59m	87%	5.90 mi
Zone 3	130 - 148	0h 07m	11%	0.75 mi
Zone 2	111 - 130	0h 03m	4%	0.08 mi
Zone 1	93 - 111	0h 03m	4%	0.07 mi
(none)	out of range	0h 02m	3%	0.27 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 55	+0' 14	6.0	-0.2	122	-7 ft
2	9' 29	-0' 11	6.3	+0.1	151	-20 ft
3	9' 12	-0' 28	6.5	+0.3	154	-52 ft
4	14' 09	+4' 28	4.2	-2.0	151	-17 ft
5	9' 39	-0' 01	6.2	+0.0	160	+33 ft
6	10' 34	+0' 53	5.7	-0.5	160	+63 ft
7	9' 34	-0' 06	6.3	+0.1	165	+3 ft
end	8' 40	-1' 00	6.9	+0.7	166	-13 ft
Versus average of 9' 40 min/mi: Slower Faster

3 Mile Training Run

06 June, 2007 23:27

Fun little run tonight. My brother was in town and we went out and had some delicious BBQ for dinner. BBQ does not sit well on the stomach for me, and I was having some discomfort during the run. I was fine afterwards, but I wish I had a Tums during the run.

The first run after a long run always seems a little tougher, probably because your legs want to pay you back for making them run for 12 miles 2 days ago.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Owasso, OK	Elev. Gain:	+0 ft
Date:	06/06/07	Up/Downhill:	[+0/-0]
Time:	10:26 PM	Difficulty:	0 / 5.0

Weather:	Fair
	80F temp; 58% humidity
	82F heat index; winds S 18 G 28

Performance

Distance:	3.00 miles
Time:	0:28:41
Speed:	6.30 mph
Pace:	9' 31 /mi	Heart Rate:	158 bpm (Avg)
Calories:	481		170 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 01m	2%	0.09 mi
Zone 4	148 - 167	0h 25m	88%	2.66 mi
Zone 3	130 - 148	0h 02m	9%	0.28 mi
Zone 2	111 - 130	0h 01m	4%	0.09 mi
Zone 1	93 - 111	0h 00m	0%	0.02 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 42	+0' 10	6.2	-0.1	153	0 ft
2	9' 28	-0' 03	6.3	+0.0	162	-4 ft
3	10' 05	+0' 33	6.0	-0.3	157	-16 ft
end	8' 34	-0' 57	7.0	+0.7	169	+3 ft
Versus average of 9' 31 min/mi: Slower Faster

12 mile training run

04 June, 2007 08:54

wow...that is a long way. The humidity is definitely creeping up the closer we get to summer. I was sick a couple of days late last week, and I missed a couple of runs because of it, and I think that affected me as well. It felt good the first 7 miles, then the rest were tough.

I drank about 20oz of Gatorade through the first 8 miles, then another 16oz of water. I don't think that it was enough, and I should have hydrated more yesterday as well. Live and learn.

Late this week I will do a tapered long run because the 1/2 marathon is on the 16th and I don't want to overdo it the week before.

Activity

Route:	--	Elev. Avg:	658 ft
Location:	Owasso, OK	Elev. Gain:	+4 ft
Date:	06/04/07	Up/Downhill:	[+528/-524]
Time:	04:02 AM	Difficulty:	3.3 / 5.0

Weather:	A Few Clouds
	67F temp; 78% humidity
	67F heat index; winds NW 6

Performance

Distance:	11.70 miles
Time:	2:02:39
Speed:	5.70 mph
Pace:	10' 31 /mi	Heart Rate:	154 bpm (Avg)
Calories:	1907		168 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 06m	5%	0.45 mi
Zone 4	148 - 167	1h 41m	82%	9.27 mi
Zone 3	130 - 148	0h 22m	18%	2.16 mi
Zone 2	111 - 130	0h 11m	9%	0.45 mi
Zone 1	93 - 111	0h 02m	1%	0.19 mi
(none)	out of range	0h 03m	2%	0.28 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	10' 29	-0' 02	5.7	+0.0	122	-13 ft
2	10' 16	-0' 15	5.8	+0.1	144	-26 ft
3	10' 02	-0' 29	6.0	+0.3	148	-23 ft
4	10' 59	+0' 27	5.5	-0.2	151	-36 ft
5	10' 08	-0' 23	5.9	+0.2	157	+23 ft
6	11' 39	+1' 07	5.2	-0.5	161	+33 ft
7	10' 40	+0' 08	5.6	-0.1	158	+40 ft
8	15' 09	+4' 37	4.0	-1.7	160	-7 ft
9	10' 17	-0' 14	5.8	+0.1	160	-33 ft
10	10' 26	-0' 05	5.8	+0.1	163	+7 ft
11	14' 13	+3' 41	4.2	-1.5	159	+62 ft
12	10' 34	+0' 02	5.7	-0.0	164	-39 ft
end	17' 32	+7' 00	3.4	-2.3	137	+16 ft
Versus average of 10' 31 min/mi: Slower Faster

No long run.....

01 June, 2007 10:16

So no long run today; yesterday my wife had me come home from work because she wasn't feeling well and she needed help watching the kiddo. Last night I started getting the same symptoms she had and I am still not feeling well. If I would have felt well enough to go, I would have been in the middle of a massive thunderstorm that moved into the area about the time I would have left, and since there was plenty of lightning, I wouldn't have gone anyway.

So, I will try and push the long run to Monday and see how that goes.

3 Mile Training Run

30 May, 2007 23:19

Ok, so I skipped my Monday run because of Memorial day. I had to run today, but I also had to mow the yard. I finished mowing the yard at 9:00pm, downed a pint of water, and went running at 10:00pm. The water is probably what caused my nice side cramps that forced me to stop about 2 miles into the run and walk for a while.

It only gets warmer and more humid the closer we get to summer, even the night runs are starting to be stifiling.

Activity

Route:	--	Elev. Avg:	0 ft
Location:	Owasso, OK	Elev. Gain:	+0 ft
Date:	05/30/07	Up/Downhill:	[+0/-0]
Time:	10:11 PM	Difficulty:	0 / 5.0

Weather:	Partly Cloudy
	72F temp; 73% humidity
	72F heat index; winds Calm

Performance

Distance:	3.00 miles
Time:	0:26:44
Speed:	6.70 mph
Pace:	8' 57 /mi	Heart Rate:	154 bpm (Avg)
Calories:	473		172 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 05m	18%	0.56 mi
Zone 4	148 - 167	0h 18m	69%	1.96 mi
Zone 3	130 - 148	0h 06m	23%	0.60 mi
Zone 2	111 - 130	0h 03m	13%	0.26 mi
Zone 1	93 - 111	0h 00m	2%	0.06 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	8' 50	-0' 07	6.8	+0.1	146	-10 ft
2	9' 27	+0' 29	6.3	-0.4	157	-13 ft
3	10' 25	+1' 27	5.8	-0.9	160	+14 ft
end	11' 45	+2' 47	5.1	-1.6	159	+10 ft
Versus average of 8' 57 min/mi: Slower Faster

3 Mile Training Run

26 May, 2007 23:04

What better way to train then running to Taco Bueno. My wife and I had decided to go to Bueno for dinner; I needed 3 miles, and Bueno happened to be almost exactly 5k away. So I threw on my running atire and hit the road. My wife met me about 2 miles into it with some water and then I ran to Bueno.

Activity

Route:	--	Elev. Avg:	687 ft
Location:	Owasso, OK	Elev. Gain:	-63 ft
Date:	05/26/07	Up/Downhill:	[+150/-213]
Time:	08:23 PM	Difficulty:	2.1 / 5.0

Weather:	Fair
	75F temp; 73% humidity
	78F heat index; winds E 5

Performance

Distance:	3.12 miles
Time:	0:29:12
Speed:	6.40 mph
Pace:	9' 22 /mi	Heart Rate:	159 bpm (Avg)
Calories:	497		172 bpm (Peak)

Map

Elevation (ft.)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	167 - 185	0h 05m	18%	0.63 mi
Zone 4	148 - 167	0h 24m	81%	2.45 mi
Zone 3	130 - 148	0h 02m	6%	0.20 mi
Zone 2	111 - 130	0h 01m	3%	0.04 mi
Zone 1	93 - 111	0h 00m	0%	0.01 mi
(none)	out of range	0h 00m	0%	0.00 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	9' 42	+0' 19	6.2	-0.2	154	+10 ft
2	10' 37	+1' 14	5.7	-0.8	160	0 ft
3	8' 54	-0' 28	6.7	+0.3	162	-72 ft
end	7' 58	-1' 24	7.5	+1.1	170	0 ft
Versus average of 9' 22 min/mi: Slower Faster