Sat June 28

Oswego,NY
Long Run
80 mins
downpoured for the last hour, felt good, cooler. Knees hurt towards end.
51:37 Fz, 12:52 Pz, 15:48 Hz
Avg 139
Calories 731

Fri June 27

OFF

Thurs June 26

Oswego,NY
ran 50 mins
lots of gradual hills
MUGGY, yuck!

Wed June 25

830am
ran the DBDN course
34:15 tempo run
ran slow to Den Heider
tempo run for 20 mins til 10/10&Holly Springs Rd (17mins Den Heider to Holly Springs)
ran slow to home
ran most tempo between 85-90%
HR avg 156 max 188 on last hill

11am
pilates/yoga fusion w/cathy

Tues June 24

8:45am
Lifetime
Aqua w/greg

Sun June 22

9am
Regency Park,etc.
ran 1 hr 41 mins aprox. 11 miles
HR avg 141
Hz 9:53
Fz 118:56
Pz 11:52
925 Calories

felt great! ate one Gu at 6 miles. got second wind at end had to speed up to maintain 140 HR. HR didn't spike at end of run like usual. sprinted up gradual hill last 3 mins. trying to get to max HR. was only able to get to 183. knees hurt just a little during run.

Sat June 21

OFF : )

Friday June 20

11:45am
CRT with Roz

Thurs June 19

11am
did first speedworkout on tread
5 min slow jog
5X800 repeats, 2 min jog in between
800s at 7.1
HR was around 160 during repeats
last repeat jacked up speed and incline, only could get HR to 186 maybe that is my max???

Wed June 18

didn't sleep much last night. took today off!

Tues June 17

1pm
ran 45 mins on tread, wanted to go 60 but couldn't

Monday June 16

9:30am Barbell Strength (w/Lal)
ran 30mins on tread slow

Sunday June 15

suppose to run 5 miles today but so tired! did nothing but swim in Jordan Lake

Sat June 14

noon - ran "secret trail" and crowder park loops. way too hot and humid to be running at noon. cut the run short just 2.5 miles.

Fri June 13

9:45 Strictly Strength (with Amy A) - great workout, lots of sqats/lunges.

Thurs June 12

Lifetime
1pm - biked 40 mins at level 10 maintained 100 RPM was going to go 60 mins but didn't feel good. tired today

Wed June 11

8am Ran 42 mins - Ten/Ten around Staton Place and back, hot and humid. HR pushing 80% most of run. didn't feel as good.

Tues June 10

off

Monday June 9

Lifetime
9:30am Barbell Strength (w/Lal) - great class and workout
6:30pm Ran Dutchman course - Den Heider, Belguim, Dutchman, Netherlands
hot , 97 degrees, slow 38 mins, kept HR low tho, felt ok

Sun June 8

Regency Loop
9am
ran 70 mins, (15 with John, 55 alone)
slow and easy wore HR monitor.
AVG 141 a little high
felt great could have run longer today.
the heat was not fun though suppose to reach 102 today.

Fri June 6

11:45 CRT (w/Amy A)
wore HR monitor for class. Was zone 3 for most of the class with a few upper peaks.
didn't like class as much with sub. lots of step, and pounding. knee and shins hurting : ( getting old sucks!

Thurs June 5 (new shoes)

Lifetime
1:30pm
ran 55 mins on tread
only 5 miles bcuz heart rate was up today. had to slow down to maintain 65-70%
shins starting to hurt : (

Wed June 4

Lifetime
11am Yoga/Pilates Fusion class (w/Cathy)
lots of upper body work, shoulders killed
12pm ran 40mins on tread. was able to get up to 5.8 with heartrate staying 65-70%

Tues June 3

OFF

monday june 2

lifetime
5:45 ran easy 30 mins on tread using monitor
6:15 barbell strength (w/renee)
sorta like bodypump not nearly as tough though. lots of leg work
not sure if i'll go back??

June 1

lifetime
2pm
ran 80 mins on treadmill
used hr monitor stayed within 65-70% (5.3)