http://connect.garmin.com/activity/104501320
416C090 (7/18/11 - Mon)
Splits 9:06s. As last
Monday. Regarding my Long Canal Trail
Runs. A lot of the trail is shaded with
trees. Thus in 85 degree weather, the
Canal Trail should be chosen for Longs – makes a big difference.
This run today: Local Loops
done at 6:06pm. 3.24 miles in
29:32 for 9:06 avg. pace at 141 bpm AHR which is 81% MHR (GA:70-81%)
http://connect.garmin.com/activity/104501318
417C091 (7/19/11 – Tues)
Again considered doing
tomorrow. Reminded myself I wanted to
stay committed to the training. Did the
run.
Local Stonehenge x5 Loops at 8:32pm. 6.13 miles in 57:28 for 9:22 avg pace at 142 bpm AHR for 82% MHR (GA 70-81% MHR)
http://connect.garmin.com/activity/104501309
418C092 (7/22/11 – Fri)
Recovery Run. 10:30 pace out portion.
Lot walking back portion.
Heat Wave across USA. Temp in Hamden CT 103 degrees. Yet I saw Burt recently ran 9:00 splits in hot weather!
Hartford Turnpike O/B at 2:12pm for 5:06
miles in 56:59 for 11:16
avg. pace at 133 bpm AHR which is 76% MHR (Recovery <76%)
http://connect.garmin.com/activity/104501302
419C093 (7/24/11 – Sun)
Another Recovery HR Intensity
Run. I ran these 3.04 miles while Brandon rode his bike along side (in front of) me.
Did local Loops. Then Brandon did some Math work and went swimming with
Christian. Done at 3:38pm. 3.04 miles in
29:40 at 9:46 avg pace for 133 bpm AHR which is 76% MHR.
Week 6 Summary
Not a lot of mileage and I
missed three days – and I did not run Long.
So I will have to reapply myself.
Week 7-11 is Endurance and Lactate Threshold mesocycle. The first three weeks of this 18 week schedule sees running done 8 days for 65 miles.
The next three weeks sees running done over 14 days for 91 miles. This second 3 weeks is good improvement. Some regression Week 6 which sees only 17.47
miles run. So consider Week 6 a taper
type week and get back on track quickly!
http://connect.garmin.com/activity/104501300
420C094 (7/25/11 – Mon)
Got up and did a morning
run!!!!! There is no way my AHR is 133
for this run. AHR 1st four
miles id as 128 bpm. Never. I would estimate 140 bpm across the entire
run. I am not sure what is going on with
the HR monitor. Is it accurate?? Guess I’ll call this a Recovery run but feels
like a GA high end intensity run.
Hartford Turnpike O/B route at 5:47am. 6.17 miles
done in 58:30 at 9:29 avg pace for 133
bpm AHR which is 76% MHR. (Recovery
<76%)
http://connect.garmin.com/activity/104501289
421C095 (7/27/11 – Wed AM run)
A GA run. Cool today.
I need to increase foot turnover.
Did this today. I think my
turnover is less than what it was. Go
for splits in 8 minute range (8:xx). It
is cool enough in the morning to do this.
I did the East Rock Loop (New Route) at 6:00am. 3.48 miles done at 9:15 avg pace in 32:12 for 134 bpm AHR at 77% MHR (GA
70-81%)
http://connect.garmin.com/activity/104501282
422C096 (7/27/11 – Wed PM run)
Ran the first 1.25 miles with
Brandon while he rode his bike.
Local Loops at 6:29pm. 3.11 miles in
29:03 at 9:20 avg pace for 136 bpm AHR at 78% MHR (GA 70-81% MHR).
http://connect.garmin.com/activity/104501273
423C097 (7/28/11 – Thurs)
Cool. Bringing the pace down – going faster. Focusing on quicker foot turnover.
Did the East Rock Loop at 6:08am. 3.5 miles at 9:04 avg pace in 31:44 at 134 bpm AHR at 77% MHR (GA)
Week 7 Summary
Apparently did not reapply
myself. A 16.26 mile week…give it
another shot. BUT: Three early morning
runs – that is a major training change – a major accomplishment!
http://connect.garmin.com/activity/104501266
424C098 (8/1/11 – Mon)
Another GA run: I will
continue to run thinking in terms of time – a 60 minute, a 90 minute run,
etc. But I will monitor HR while running
in an effort to run harder than GA intensity.
Did the Route 22 O/B at 5:51am. 6.44 miles in
56:13 at 8:44 avg pace for 139 bpm AHR which is 80% MHR (GA 70-81%)
http://connect.garmin.com/activity/104501260
425C099 (8/2/11 – Tues)
Went by HR. I am going back to monitoring pace once in a
while. I will check the HR post
run. I will work toward bringing the
pace to the 8:00 range…get to 8:40,
8:35, 8:30… the goal next run should be 8:40 pace. I need
to get out of GA intensity mode. Did the
Route 22 O/B at 6:27 am for 6.46
miles in 56:48 at 8:48 pace per mile at
140 bpm AHR for 80% MHR (GA 70-81% MHR)
http://connect.garmin.com/activity/104501251
426C100 (8/6/11 – Sat)
Brandon biked the first 0.60 miles with me. Hot. 8:21 average pace for the first three miles. Gatorade
break at 3.11 miles. After that, splits
in the 9:20s range. Of
note, those splits have AHR being 152 bpm.
A MP run from a HR intensity standpoint!! Good.
I will run Long tomorrow. Then
back to going for 8:40 pace and then
faster.
Today was the Route 22 O/B at
11:17am for 7.04 miles in 1:02:39 at 8:54
avg pace for 148 bpm AHR which is 85% MHR (MP 79-88% MHR). Finally a run other than GA or Recovery.
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