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http://connect.garmin.com/activity/99954007
7/12/11
(Tuesday)
413C087
I forgot to mention I ran the first 0.60 mile lap with
Christian yesterday at 8:48
pace. I forgot to mention that I saw
Margie (my sister) at around 10:00 am
during the Sunday run.
Today I ran the Hartford
Turnpike Out and Back at 5:19pm. 6.28 miles done in 1:00:43 at 9:40
pace per mile with 138 bpm AHR and at 79% MHR.
Thus a General Aerobic run (70-81% MHR).
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7/13/11
(Wednesday)
I missed the run today.
Go for an hour tomorrow and attempt a decent pace.
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7/14/11
(Thursday)
I missed the run today.
But I think I may put in a 90 minute run tomorrow to make up the missed
Wed and Thursday runs (30+60 minutes).
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7/15/11
(Friday)
I did not run. Thus I
have missed a 30, 60 and 30 minute run.
I have a plan to address this.
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http://connect.garmin.com/activity/99953991
7/16/11
(Saturday)
414C088
I thought I was putting in Easy miles. They turned out to be MP intensity miles and
at the high end MP intensity! I missed
the last three runs (30, 60 and 30 minute runs). So I ran long today. My 2:15
minute run scheduled for today will be done tomorrow. I plan to run 2:20
tomorrow for about 14 miles. Thus I will
hit 35 miles for the week. But I am planning
to take it easy to prevent injury. I
must do this as 35 miles weeks are a pretty decent jump in mileage compared to
weeks gone by (certainly higher than the standard ten percent weekly increase).
Today I ran the Canal Trail Out and Back at 11:15am.
I ran 11.83 miles in 1:58:14
at 10:00 pace per mile with 148 bpm
being the AHR at 85% MHR. Thus MP run
(79-88% MHR).
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http://connect.garmin.com/activity/99953970
7/17/11
(Sunday)
415C089
As I was planning on running 2:20
for 14 miles, I decided to just keep pace at around 10 minutes per mile. I did this up front where usually I attempt
to keep the pace under 10 minute pace with the plan being likely will go slower
on the tail end. I still went slower on
the tail end. The AHR surprised me
though – only 79% MHR. Despite this,
the run was done at the proper intensity.
I ran the Canal Trail Out and Back at 2:10pm. I ran 14.01 miles in 2:23:15 at 10:14
pace per mile with 137 bpm as AHR. Thus
done at Long Run Intensity (74-84% MHR) at the midpoint intensity for Long.
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WEEK FIVE SUMMARY:
I was able to get in 35.30 miles this week! I did an 11.83 mile MP run on Saturday to
make up for the missed 12 miles of Wed through Friday. I did a 14.01 mile run the next day for the
Long Run. I ran 4/7 days. So I missed some days of running…but was able
to get in the mileage taking care to be safe and avoid injury.
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