Just Keep Runnin'

5.3 45:00 157/185 Treadmill - 1 mile barefoot

Warm up, followed by 5x(2min @10mph + 2min @6mph) then cool down

After the 4th 10mph, 5.5mph for 3min... Max HR for the 10 mph was 178, 180, 182, 184, 185

8.1 62:00  Treadmill

1 Mile Easy, 7 @ 8mph

8:45 147

7:30 170

7:30 174

7:30 176

7:30 177

7:30 178

7:30 180

7:30 181

0.1 0:45 181

5.6 50:00 151 Treadmill - easy day

14.1 115:00 163/170 Treadmill

Gatorade at 22,37,51,66,80,95

Total Time HR at time/Ave HR for time interval

10:02 158/149

20:22.2 163/161

41:07.5 167/164

60:00 166/165

80:09 165/165

92:16 166/164

102:31 167/164

111:10 167/166

114:59 167/167

5.6 45:20.7 161/185     Warm up, then 4x800 (9.5mph) with 1:30 RI (6mph).

 miles time ave hr/hr at end

1 9:05.5 140/144

0.5 4:25.1 149/151

0.5 3:09.8 172/178

0.17 1:37.4 164/151

0.5 3:08.9 173/181

0.17 1:40.0 169/156

0.5 3:11.5 176/182

0.17 1:44.1 172/158

0.5 3:10.0 178/185

0.17 1:39.2 172/159

1.42 12:29.2 163/164

6.4 50:00 165/177  Treadmill 1 easy, 5 tempo...

Time aveHR/endHr

8:54 139/152

7:30 163/171

7:30 170/172

7:30 173/173

7:30 174/175

7:30 175/175

0.4 3:34 169/166

6.6 52:15 153/160 Road! easy - tried to keep HR at or below 155

Distances? Time HR

.94 7:32.2 148 slightly uphill

.91 7:00.7 154 slightly down

1.25 9:31.6 154 down then up

.2 1:42.1 47 down - turn around

.2 1:59.6 157

1.25 9:44.3 154

.91 7:24.6 155

.95 7:13.8 154

14.0 1:56:02 152/160 Treadmill

8:15 141/151

8:15 153/159

8:17 152/155

8:19 153/159

8:12 157/158

8:28 154/156

8:14 151/149

8:12 150/150

8:12 150/150

8:28 151/154

8:18 155/153

8:17 152/154

8:16 155/155

8:16 156/157

6.0 49:45 158/187 Treadmill - 2 x (4 x 400 with 1:30 Rest) with 2:30 Rest.  1st 5 400s at 9.5 mph, last 3 at 9.0 mph.  Rest at 6 mph.

1.5 13:58.7 131

1.46 10:59.1 166/182 4 x 400 with 1:30 Rest

0.25 2:33.6 164/150

1.46 11:13.2 171/181 4 x 400 with 1:30 Rest

1.33 11:00.8 169

8.5 66:00 170 Treadmill

7.33 65:00 149 Treadmill, easy

12 98:66 153/159 Treadmill

7.1 60:00 160/183 Treadmill

1 8:27.1 125/140 warm up

1 6:42.8 170/176 at 9mph,

.25 2:29.0 158/149 at 6,

1.75 11:39.3 179/183 at 9,

.25 3:50.7 146/153 at 4,

.25 1:41.1 168/178 at 9,

.25 2:56.4 159/150 at 5,

.5 3:22.0 73/180 at 9,

.25 2:54.4 160/150 at 5,

.5 3:21.3 173/180 at 9,

1.1 at 11:06.9 160/156 6 - cool down

7.3 60:00 157/173 Treadmill

2 17:44.6 140/145 - 6.9 mph

3 22:29.1 167/170 - 8 mph

2 17:05.0 161/159 - 7 mph

0.3 2:41.2 159/159 - 7mph

8 70:00 148/156 Treadmill - easy day

2.0 17:43140/146

1.0 8:33 147/152

2.0 17:26.2 150/150

1.0 8:53.3 151/152

2.0 17:32.1 152/153

16.25 140:00 150/158 Treadmill

1.0 8:54.9 133/147

5.0 42:24.9 150/155

5.0 42:57.0 151/153

5.0 43:29.5 152/157

0.25 2:16.2 155/157

Gatorade at 22min, 37min, 51min, 66min, 80min, 95min, 110min, 125min

Banana (2 bites) at 80, 110, 125

6.25 50:00 160/183 Treadmill. 

1.28 12:00 Warm up

.62 at 9mph

.25 at 6mph

1.25 at 9mph

.25 at 6mph

.62 at 9

.25 at 6

.62 at 9

recover at 6 for a few minutes, then 7 'til 50:00

9.15 72:00 164 Treadmill