I'm back!

I ended up taking last Thursday off due to the dog scratch (it's doing fine now!) and then Friday drove 9.5 hours to WV. Then came the amazing run on Saturday. 10.2 or so

http://www.sanoodi.com/route/flobear/64857/stonewall-resort-loop/[/URL" target="_blank">

Coming from the flatlands of Chicago and going to the hills of WV was quite a change. Ranging from about 1075 feet to 1350 doesn't seem like a lot...but trust me, those hills were amazing...I had so much fun on them!

Ended up on Sunday hiking a 5 mile loop as well...a bit bigger of a hill, but shorter



Also did some swimming after jumping off the pontoon boat It really was a blast.



Took yesterday off due to driving home (took 10.5 coming back somehow) but the 4 miler today was great.

Sorry I'm not quite caught up with everyones reports...I'll try and catch up tomorrow.

Oh and last GREAT news...while I was away, the bf fixed my bike! I'll be bike commuting on Thursday I think

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My sport is punishment for your sport
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http://This message has been edited by flobear (edited Jul-24-2007).

Five miles today.

This comes after two days in a row off. The first one was needed. The second happened for no ther reason but laziness and intransigence.

Good runs, all

Hi all,

Drive by post:

Daily Run Report - Speed Work

Date: 07/24/2007 Time: 17:38
Run Type: Speed Work
Distance: 11.25 miles
Total time: 01:41:37.1 Average Per Mile: 00:08:35.3
Time at Speed: 00:00:00.0 Speed Miles: 0.0 Avg: 00:00:00.0
Course: Track
Max HR (for entire workout): 190
Average HR: 163
Shoes: Mizuno Wave Rider 10 - 06/2007 Date Entered Service: 06/26/2007 Ending Mileage: 115.35
Weather: Sunny.
Temperature: 80 Temperature Type: Ambient Air Time: Start
Temperature: 76 Temperature Type: Ambient Air Time: End
Dew Point: 60 Time: Start
Dew Point: 60 Time: End
Wind speed: 2 Max Gust: 10 Direction: SW

Plan tonight was 11 miles with 6x1000m at VO2max and 90 second jogs in between.

I was able to meet the plan and actually went 1 lap extra by mistake. I did it as a 4 mile warm-up, then I did the VO2max bursts and recoveries, then I cooled down with a 2.75 mile run.

I actually went further than 11.25 miles, but I am calling it 11.25 See the 4m warmup and the 2.75m cooldown were all run in lane 6 of the track. Also, most of the recoveries were longer than 200m, even though I am calling them 200m.
Run Segments
Name Time Distance AvgMile HR AvgHR Total Time
Mile 1 00:08:55.2 1.0 00:08:55.2 152 149 00:08:55.2
Mile 2 00:08:48.0 1.0 00:08:48.0 151 155 00:17:43.2
Mile 3 00:08:54.3 1.0 00:08:54.3 152 153 00:26:37.5
Mile 4 00:08:52.9 1.0 00:08:52.9 155 156 00:35:30.4
VO2max 00:34:06.9 4.5 00:07:34.9 0 0 01:09:37.3
Burst-1 00:03:55.5 0.625 00:06:16.8 182 174
Recov-1 00:01:31.9 0.125 00:12:15.2 158 171
Burst-2 00:04:02.8 0.625 00:06:28.5 183 180
Recov-2 00:01:30.6 0.125 00:12:04.8 162 172
Burst-3 00:04:06.1 0.625 00:06:33.8 185 181
Recov-3 00:01:37.0 0.125 00:12:56.0 143 168
Burst-4 00:04:08.1 0.625 00:06:37.0 186 178
Recov-4 00:01:33.1 0.125 00:12:24.8 165 176
Burst-5 00:04:15.1 0.625 00:06:48.2 187 182
Recov-5 00:01:38.1 0.125 00:13:04.8 165 176
Burst-6 00:04:18.1 0.625 00:06:53.0 190 181
Recov-6 00:01:30.5 0.125 00:12:04.0 158 177
Cooldown 00:26:59.5 2.75 00:09:48.9 0 0 01:36:36.8
Mile 1 00:09:53.9 1.0 00:09:53.9 166 164
Mile 2 00:09:45.6 1.0 00:09:45.6 164 164
Mile 2.75 00:07:20.0 0.75 00:09:46.7 159 159
Recov-1 00:05:00.3 0.0 00:00:00.0 119 129 01:41:37.1