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TheBag

«	July 2009	»
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Run #1 of 10k Plan

19 January, 2009 17:45

This is the first of an 8-week 10K plan. Using it to set me up for a tough spring workout program.

Performance

Distance:	3.25 miles
Time:	0:30:15
Speed:	6.5 mph
Pace:	9' 18 /mi	Heart Rate:	162 bpm (Avg)
Calories:	459		178 bpm (Peak)

Map

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	183 - 195	0h 00m	0%	0.00 mi
Zone 4	170 - 182	0h 09m	31%	1.07 mi
Zone 3	158 - 169	0h 13m	43%	1.40 mi
Zone 2	145 - 157	0h 04m	14%	0.45 mi
Zone 1	133 - 144	0h 02m	8%	0.26 mi
(none)	out of range	0h 00m	2%	0.07 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' 24	6.2	-0.3	146	0 ft
2	9' 24	+0' 06	6.4	-0.1	165	+6 ft
3	8' 40	-0' 38	6.9	+0.5	173	-6 ft
end	9' 52	+0' 34	6.1	-0.4	172	0 ft
Versus average of 9' 18 min/mile: Slower Faster

NAS CC, TX

18 November, 2008 20:27

2.25 with Meg in Corpus Christi. Beautiful weather here, 78 and sunny. We watched the sun set over the bay while we finished the run.

Performance

Distance:	2.26 miles
Time:	0:27:40
Speed:	4.9 mph
Pace:	12' 15 /mi
Calories:	290

3.5 in Southlake, TX

18 November, 2008 20:25

Another run around the old stompin' grounds. Things have changed quite a bit.

Performance

Distance:	3.50 miles
Time:	0:31:14
Speed:	6.7 mph
Pace:	8' 55 /mi
Calories:	493

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 13	+0' 18	6.5	-0.2	+7 ft
2	9' 04	+0' 09	6.6	-0.1	+7 ft
3	8' 43	-0' 12	6.9	+0.2	-4 ft
end	8' 40	-0' 15	6.9	+0.2	-6 ft
Versus average of 8' 55 min/mile: Slower Faster

Two around Dad's

18 November, 2008 20:22

Two in my home town with Megan, couple of hills for her.

Performance

Distance:	2.00 miles
Time:	0:23:45
Speed:	5.0 mph
Pace:	11' 53 /mi
Calories:	278

Gulf Shores 4+

18 November, 2008 20:17

Did the first 2 with Meg, then around a golf course for the rest.

Performance

Distance:	4.25 miles
Time:	0:44:03
Speed:	5.8 mph
Pace:	10' 22 /mi
Calories:	590

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	12' 01	+1' 39	5.0	-0.8	+4 ft
2	11' 32	+1' 10	5.2	-0.6	-3 ft
3	9' 20	-1' 02	6.4	+0.6	-7 ft
4	9' 01	-1' 21	6.7	+0.9	+7 ft
end	8' 59	-1' 23	6.7	+0.9	+3 ft
Versus average of 10' 22 min/mile: Slower Faster

Last 3 in BFT

18 November, 2008 20:16

Sad day, last 3 down the home street. Ready for my Texas road trip.

Performance

Distance:	3.00 miles
Time:	0:25:17
Speed:	7.1 mph
Pace:	8' 26 /mi
Calories:	423

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 43	+0' 17	6.9	-0.2	+6 ft
2	8' 24	-0' 02	7.1	+0.0	0 ft
3	8' 07	-0' 19	7.4	+0.3	-6 ft
Versus average of 8' 26 min/mile: Slower Faster

2 & change

18 November, 2008 20:14

Performance

Distance:	2.05 miles
Time:	0:17:40
Speed:	7.0 mph
Pace:	8' 37 /mi
Calories:	288

2008 MCM plus some

01 November, 2008 20:10

So 4 hours didn't happen, but now I know I can crush it. Probably tackled the hills in the first 6 miles a smidge to fast, but felt good with the pace until about mile 19ish. Slowest mile was 11:44, mostly walking. I can't wait to run it next year. 3:45 is next year's goal.

Performance

Distance:	26.47 miles
Time:	4:18:52
Speed:	6.1 mph
Pace:	9' 47 /mi
Calories:	3697

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 21	-1' 26	7.2	+1.0	+56 ft
2	8' 42	-1' 05	6.9	+0.8	+118 ft
3	8' 29	-1' 18	7.1	+0.9	-59 ft
4	8' 27	-1' 20	7.1	+1.0	-105 ft
5	9' 02	-0' 45	6.6	+0.5	+16 ft
6	8' 53	-0' 54	6.8	+0.6	-7 ft
7	9' 11	-0' 36	6.5	+0.4	+108 ft
8	8' 47	-1' 00	6.8	+0.7	-43 ft
9	9' 07	-0' 40	6.6	+0.4	-32 ft
10	8' 47	-1' 00	6.8	+0.7	-65 ft
11	9' 07	-0' 40	6.6	+0.4	+3 ft
12	9' 01	-0' 46	6.7	+0.5	-7 ft
13	9' 07	-0' 40	6.6	+0.4	-3 ft
14	9' 19	-0' 28	6.4	+0.3	0 ft
15	9' 16	-0' 31	6.5	+0.3	+6 ft
16	9' 26	-0' 21	6.4	+0.2	+6 ft
17	9' 53	+0' 06	6.1	-0.1	+4 ft
18	10' 29	+0' 42	5.7	-0.4	+4 ft
19	10' 10	+0' 23	5.9	-0.2	-10 ft
20	10' 45	+0' 58	5.6	-0.6	+29 ft
21	10' 55	+1' 08	5.5	-0.6	-36 ft
22	11' 44	+1' 57	5.1	-1.0	+37 ft
23	11' 11	+1' 24	5.4	-0.8	-7 ft
24	11' 34	+1' 47	5.2	-1.0	-3 ft
25	11' 29	+1' 42	5.2	-0.9	0 ft
26	11' 33	+1' 46	5.2	-0.9	-7 ft
end	10' 58	+1' 11	5.5	-0.7	+42 ft
Versus average of 9' 47 min/mile: Slower Faster

Last Semi-Long Run

19 October, 2008 17:54

Wanted to maintain my 9:08 pace to see how it felt. Pretty close but a couple slow miles with great scenery. I'm gonna miss Beaufort.

Performance

Distance:	9.00 miles
Time:	1:22:36
Speed:	6.5 mph
Pace:	9' 11 /mi
Calories:	1270

Map

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 07	-0' 04	6.6	+0.0	+7 ft
2	8' 58	-0' 13	6.7	+0.1	-7 ft
3	9' 26	+0' 15	6.3	-0.2	-3 ft
4	9' 30	+0' 19	6.3	-0.2	+17 ft
5	9' 10	-0' 01	6.5	+0.0	0 ft
6	9' 07	-0' 04	6.6	+0.0	-3 ft
7	9' 12	+0' 01	6.5	-0.0	-3 ft
8	9' 02	-0' 09	6.6	+0.1	-3 ft
end	9' 03	-0' 08	6.6	+0.1	+4 ft
Versus average of 9' 11 min/mile: Slower Faster

5 in the Dark

19 October, 2008 17:48

Ran the 1st 1.5 with Meg and the baby. Stretched it out on the last 3.5.

Performance

Distance:	5.00 miles
Time:	0:48:17
Speed:	6.2 mph
Pace:	9' 39 /mi
Calories:	710

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	11' 32	+1' 53	5.2	-1.0	0 ft
2	10' 18	+0' 39	5.8	-0.4	0 ft
3	8' 52	-0' 47	6.8	+0.5	0 ft
4	8' 47	-0' 52	6.8	+0.6	+6 ft
5	8' 37	-1' 02	7.0	+0.7	-7 ft
Versus average of 9' 39 min/mile: Slower Faster

Down the Road and Back

19 October, 2008 17:47

Another 5ish in da 'hood.

Performance

Distance:	5.50 miles
Time:	0:49:15
Speed:	6.7 mph
Pace:	8' 57 /mi
Calories:	777

3.5

19 October, 2008 17:45

3.5 with Negative Splits. Not very difficult!

Performance

Distance:	3.50 miles
Time:	0:28:19
Speed:	7.4 mph
Pace:	8' 05 /mi
Calories:	497

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 23	+0' 18	7.2	-0.3	+6 ft
2	8' 07	+0' 02	7.4	-0.0	-3 ft
3	8' 00	-0' 05	7.5	+0.1	-3 ft
end	7' 32	-0' 33	8.0	+0.5	0 ft
Versus average of 8' 05 min/mile: Slower Faster

Run to Work

19 October, 2008 17:44

Not that fun, pretty slow, and very thirsty.

Performance

Distance:	20.02 miles
Time:	3:24:23
Speed:	5.9 mph
Pace:	10' 13 /mi	Heart Rate:	160 bpm (Avg)
Calories:	2865		175 bpm (Peak)

Wonderful 8 @ work

02 October, 2008 17:27

Pretty easy 8 with beautiful weather today. Ran alone which afforded a pace of my pref. Trying to prep for 22 on Sunday.

Performance

Distance:	8.00 miles
Time:	1:10:20
Speed:	6.8 mph
Pace:	8' 48 /mi
Calories:	1133

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9' 06	+0' 18	6.6	-0.2	0 ft
2	8' 56	+0' 08	6.7	-0.1	0 ft
3	8' 58	+0' 10	6.7	-0.1	-3 ft
4	8' 54	+0' 06	6.7	-0.1	-3 ft
5	8' 27	-0' 21	7.1	+0.3	-3 ft
6	8' 47	-0' 01	6.8	+0.0	+7 ft
7	8' 35	-0' 13	7.0	+0.2	+6 ft
8	8' 32	-0' 16	7.0	+0.2	-4 ft
Versus average of 8' 48 min/mile: Slower Faster

5 During Work

30 September, 2008 18:14

Ran 5 with the MAG training chief and MAG XO. If it was up to the XO mile 2 and on would have been around 7:30. Good run, pretty easy.

Performance

Distance:	5.00 miles
Time:	0:42:02
Speed:	7.1 mph
Pace:	8' 24 /mi
Calories:	707

Map

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 44	+0' 20	6.9	-0.3	0 ft
2	8' 22	-0' 02	7.2	+0.0	0 ft
3	8' 10	-0' 14	7.3	+0.2	-3 ft
4	8' 14	-0' 10	7.3	+0.1	+7 ft
end	8' 27	+0' 03	7.1	-0.1	-3 ft
Versus average of 8' 24 min/mile: Slower Faster