Activity Route: -- Elev. Avg: 0 ft Location: -- Elev. Gain: +0 ft Date: 01/15/08 Up/Downhill: [+0/-0] Time: 06:00 PM Difficulty: 1.9 / 5.0 Performance Distance: 6.00 miles Time: 1:01:48 Speed: 5.8 mph Pace: 10' 18 /mi Heart Rate: 154 bpm (Avg) Calories: 774 173 bpm (Peak) Notes VO2 Max run. 1 mile warm-up, followed by 6x3 min at 7.2 to 7.4 mph, 3 min recovery interval at 5.1 to 5.2 mph. Recovery jog

Posted from traininglog.roadrunnersports.com

Great run this morning. The snow in the woods was really beautiful - had forgotten how dark it would be. Ran with Eileen G. - great company and good discussion. The wind and snow whipped at our faces for quite a stretch. Activity Route: -- Elev. Avg: 1429 ft Location: Stoneboro, PA Elev. Gain: -10 ft Date: 01/14/08 Up/Downhill: [+291/-301] Time: 06:34 AM Difficulty: 3.3 / 5.0   Weather: Overcast   30 F temp; 88% humidity   30 F heat index; winds W 10 G 16 Performance Distance: 3.68 miles Time: 0:42:47 Speed: 5.2 mph Pace: 11' 38 /mi Heart Rate: 146 bpm (Avg) Calories: 441 157 bpm (Peak) Map   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 165 - 183 0h 00m 0%  0.00 mi Zone 4 146 - 165 0h 28m 66%  2.61 mi Zone 3 128 - 146 0h 14m 32%  1.05 mi Zone 2 110 - 128 0h 01m 3%  0.09 mi Zone 1 92 - 110 0h 00m 1%  0.04 mi (none) out of range 0h 00m 0%  0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 14' 44 +3' 06 4.1 -1.1 139 +75 ft 2 10' 41 -0' 57 5.6 +0.5 148 +16 ft 3 10' 16 -1' 22 5.8 +0.7 152 -23 ft end 10' 19 -1' 19 5.8 +0.7 149 -79 ft Versus average of 11' 38 min/mile

Posted from traininglog.roadrunnersports.com

Activity Route: -- Elev. Avg: 0 ft Location: -- Elev. Gain: +0 ft Date: 01/02/08 Up/Downhill: [+0/-0] Time: 12:30 PM Difficulty: 1.8 / 5.0 Performance Distance: 5.00 miles Time: 0:52:17 Speed: 5.7 mph Pace: 10' 27 /mi Heart Rate: 143 bpm (Avg) Calories: 655 170 bpm (Peak) Notes 1 mile warm-up 4X3 min at 7.6 mph w/ 3 min recovery cool down

Posted from traininglog.roadrunnersports.com

As a close to the year I took some time today to bring my running log and blog up-to-date. Crashed big time at Mohican in June and thought my running days might be over. The sky really seemed gray for a while. Pulled a hamstring on October 31st and that seemed to set me back again. Now I'm beginning to feel like I can run smoothly again. Too self-focused. Today it was good to get out and sweat and breathe. Beautiful conditions for December 31st. Happy New Year to All! Activity Route: Morris Road Elev. Avg: 1368 ft Location: Meadville, PA Elev. Gain: +10 ft Date: 12/31/07 Up/Downhill: [+485/-475] Time: 03:56 PM Difficulty: 3.6 / 5.0   Weather: Overcast   36 F temp; 72% humidity   36 F heat index; winds Vrbl 6 Performance Distance: 6.63 miles Time: 1:08:17 Speed: 5.8 mph Pace: 10' 18 /mi Heart Rate: 160 bpm (Avg) Calories: 842 170 bpm (Peak) Map Meadville, Pennsylvania   Elevation (ft)   Pace (min/mile)   Heart Rate (bpm)   Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 165 - 183 0h 16m 23%  1.61 mi Zone 4 146 - 165 0h 56m 83%  5.47 mi Zone 3 128 - 146 0h 01m 1%  0.08 mi Zone 2 110 - 128 0h 00m 0%  0.01 mi Zone 1 92 - 110 0h 00m 0%  0.02 mi (none) out of range 0h 00m 0%  0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 06 +0' 48 5.4 -0.4 150 +128 ft 2 9' 22 -0' 56 6.4 +0.6 162 -76 ft 3 9' 44 -0' 34 6.2 +0.3 163 -62 ft 4 10' 25 +0' 07 5.8 -0.1 162 -36 ft 5 11' 23 +1' 05 5.3 -0.6 160 +92 ft 6 10' 12 -0' 06 5.9 +0.1 164 +26 ft end 9' 21 -0' 57 6.4 +0.6 167 -63 ft Versus average of 10' 18 min/mile

Posted from traininglog.roadrunnersports.com