PREFONTAINE

http://connect.garmin.com/activity/122205543

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Local Loops at 12:53pm for 10.17 miles at 9:31/mile in 1:36:44 for 132 bpm which is 76% MHR.  And thus a Recovery Run.  Looking at the splits, a Progressive run was done for these miles. 

And later in the day I went to the Hamden High School track and timed Brandon, my other son, while he ran three quarter mile splits in 2:28, 2:31 and 2:40.  Then he did a bit more running. 

THE RESULTS FROM THE RUN FOR THE PENGUINS 5K IN MYSTIC, CT YESTERDAY.

My son, Christian, ran this 5K with me!

Place    Name               City         Bib No Age Gend    Age Group                 Time        Pace  

       1    Nick Miller    Norwich  CT   447    20   M       1 20-29               17:49.0      5:45/M

       2    John Pajer     Leicester  MA  56    48   M       1 40-49               17:51.0      5:45/M

       3    Spyros Barres  Mystic  CT    490    48   M       2 40-49               18:00.0      5:48/M

       4    Kevin GallagherSalem  CT     233    32   M       1 30-39               18:47.0      6:04/M

       5    Evan Johnson   WillimanticCT 444    29   M       2 20-29               19:07.0      6:10/M

       6    Christopher Cain  Mystic  CT 440    52   M       1 50-59               19:11.0      6:11/M

       7    Liam Regula   East HamptonCT 321    16   M       1 14-19               19:14.0      6:12/M

       8    Frank Pearson Westerly  RI   455    25   M       3 20-29               19:24.0      6:15/M

       9    T J Dooling   Pawcatuck  CT  449    53   M       2 50-59               19:24.0      6:15/M

      10    Sean Crowley  Pawcatuck  CT  372    13   M       1  1-13               19:43.0      6:22/M

246    Christain Kearney Hamden  CT      535    13   M      32  1-13               31:57.0     10:18/M

247    Patrick Kearney   Hamden  CT      534    49   M      33 40-49               31:57.0     10:18/M

414    David Ainslie   rth Kingstown  RI 133    43   M      41 40-49               40:26.0     13:03/M

455    Kyle Pabst        Pawcatuck  CT   288    11   M      45  1-13               51:23.0     16:35/M

456    Michelle Phillips East Haddam  CT 240    38   F      46 30-39               51:23.0     16:35/M

457    Micayla Phillips  East Haddam  CT 241    14   F      16 14-19               52:25.0     16:55/M

458    Tim Allen         New Haven  CT   334    23   M      44 20-29               52:59.0     17:05/M

459    Rebecca Brown     New Haven  CT   335    22   F      93 20-29               53:00.0     17:06/M

Run For The Penguins 5K with Christian Overall Results

http://www.coolrunning.com/results/11/ct/Oct15_Runfor_set1.shtml

Run For The Penguins 5K with Christian Age Group Results

http://www.coolrunning.com/results/11/ct/Oct15_Runfor_set2.shtml

The below is a two week summary for week of 10/3/11 and 10/10/11. The scheduled workouts are in blue and the accomplished workouts are in red.

http://connect.garmin.com/activity/122744317

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6.11 Marathon Pace Miles

6.11 Marathon Pace Miles Run done at 4:15pm.

Local Loops.

6.11 MP miles done @ 8:35/mile in 52:29 at 142 bpm for avg 82% MHR which is little less than midpoint MP HR intensity range.

Each split was progressively faster.

Something is different with the way this information is posting. In the past, when I right clicked, the paste option would not be visible. The only way to paste was to use the command CTRL V. And the data does not post correctly regardless of how the information is pasted (Paste Command or CTRL V). Is anyone else having a similar experience?

Also when I select "Edit" for previous posts, the data appears to be in HTML format. In the past, it initially appeared that way but then converted to text that could be edited. Now the data remains in HTML format.

It used to be that I could highlight text within this blog site and edit font size, color, etc. Now that function does not seem to be available. Is anyone having similar experiences?

On Thursday, 10/20/11, I have deleted and reentered this data as the blog editing option features are back in effect.  

http://connect.garmin.com/activity/123134446

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6.01 Marathon Pace Miles done in Rocky Hill at 12:20pm @ 8:36/mile in 51:48 at 140 bpm (estimate) for 80% MHR.  The Heart Rate monitor inaccurate (Mile 6 done @ 8:17/mile for example and avg. HR id as 59.  Mile 5 has HR @ 118.  There was 316 elevation gain with this 6.01 mile run.  It may be good preparation course for Colchester Half Marathon or Manchester Road Race.  

Great to see that the blog features are back.  

http://connect.garmin.com/activity/123292698

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7.64 MP Miles (8 seconds faster than MP)

7.64 miles done at 7:43am @ 8:27/mile in 1:04:36 @ 143 bpm which is 82% MHR.

7.64 miles can be considered Steady State Run (slightly less intense than Tempo Run).

Steady State Run 8:09-8:23/mile and about this done for the entire 7.64 miles. 

Split 2,3,6,7, and 8 shows HR avg obviously inaccurate.  Thus I adjusted those figures to reflect accurate HR avg (138, 141, 149, 151, 151 respectively). 

Mile 3, 4, and 5 avgs. 8:18/mile.  This is very close to Lactate Threshold range (7:48-8:09/mile).

The plan for today simply to run kind of fast and see what happens.

State Street Route.

http://connect.garmin.com/activity/123550429

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10.01 Marathon Pace Miles

10.01 MP miles done @ 8:34/mile in 1:25:50 at 11:56am.  State Street Route.

I was going for 9:00/miles and @ 4.75 mile mark I notice I am at 8:45/mile overall.  So I decided to just go for Marathon Pace miles. 

The Heart Rate monitor is inaccurate and battery may need to be replaced.  At this point, I have a pretty good feel for the pace I am running and I believe I am within the appropriate Heart Rate intensity ranges for the various types of runs.  For example, I would guess I was within the 79-88% MHR intensity range for these Marathon Pace miles.