427C101
Sunday (8/7/11)
http://connect.garmin.com/activity/108085149
I took a walk break at 3.11,
6.22 and at 8 miles. I ran ten of the 15
scheduled miles. Not exactly Long – but
it is something. About 85 degrees.
Saint Barnabas Start at 12:18pm. Ran 10.11 at 9:59 average pace in 1:40:58
at 144 bpm AHR for 83% MHR (Long Run 74-84%)
Week 8 Summary: Did 30.05
miles for the week.
Week 9: Monday 8/8/11 – Sunday 8/14/11
No Runs. How did I get away with this??? Utter madness.
Week 9 Summary: Did not
run. Hmmmmm.
428C102 (Cape Cod)
Monday (8/15/11)
http://connect.garmin.com/activity/108085135
Cape Cod Blue Water – Tidewater – DD. Arrived at Cape
Cod Saturday and this was the first run after a week off!
6:22am for 7.43 miles at 9:18 pace in 1:09:04
at 136 bpm AHR for 78% MHR (GA 70-81%)
429C103 (Cape Cod)
Tuesday (8/16/11)
http://connect.garmin.com/activity/108085121
Cape Cod Blue Water – Tidewater – DD. 24 seconds faster per mile than yesterday
(same route) and yet HR intensity remains same.
A decent pace for the HR intensity.
6:25am for 7.48 miles at 8:54 pace in 1:06:38
at 137 bpm AHR for 79% MHR (GA 70-81% MHR)
430C104 (Cape Cod)
Wednesday (8/17/11)
http://connect.garmin.com/activity/108085108
Cape Cod Blue Water – Tidewater – DD. Took it easy today. 81 degrees.
Did not run in the morning – and temp is up. 9:35
pace slowest this week and yet the HR intensity is the highest…and thus more
effort to run and likely due to the temp.
12:43pm for 7.58 miles at 9:35 pace per mile in 1:12:40 at 141 bpm AHR for 81% MHR (GA 70-81% MHR)
431C105 (Cape Cod)
Friday (8/19/11)
http://connect.garmin.com/activities
Cape
Cod Blue Water Beach Run. My first
Beach Run (ever). Mile 2-7 at 9:51 to 11:20 pace…heck of a spread. But the HR amazingly is 132-135 for those
splits.
5:23am for 6.40 miles at
10:45 average pace in 1:08:51 at 131 bpm AHR for 75% MHR and thus Recovery run
(<76%).
432C106
Sunday (8/21/11)
http://connect.garmin.com/activity/108351613
A MP Run at the MP Midpoint
HR intensity range. Did not run Long
today.
Saint Barnabas Out (via
Broadway) and Back (via Route 22) for 7.79 miles at 9:39 pace per mile in 1:15:07 at 145 bpm AHR for 83% MHR (MP 79-88%).
Week10 Summary:
I ran 36.68 miles this
week.
28.89 of those miles done in Cape Cod.
The past seven days sees runs
on five days – this is good.
Four weeks this year sees
miles being >36.68.
I am keeping up with early
morning runs…and I believe it is best to run in the morning. But it is hard getting up to do the runs at
times although getting easier.
The Cape Cod Bluewater – Tidewater – DD route done three times this week gets me
out of running six milers and into running about 8 milers.
Going forward, should run 75
minute runs in the mornings.
A good week of running!
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