6/27/11 (Monday) Activities

Today I ran 5 miles in 34:45.  After my usual one mile warm up I did a 1 mile and .75 mile interval at 9.3 mph.  Then I did .5 miles at 9.5 mph then .25 miles at 9.7 mph, then 300 meters at 10.0 mph and finished the last 100 meters at 10.4 mph.  For my recovery I ran at 7.5 mph for half the time I had just run the previous interval.

In the evening I biked 16.20 miles in 51:22.

6/25/11 (Saturday) Activities

Today I ran 12 miles in 1:34:56.  This was an outside run and felt pretty good.

After a change of clothes and some food for energy, I went out and cycled 22.82 miles in 1:27:31.  I went on a bike/running path today.  The path was great, but at each street there were bars which were precarious to manuever through.  Normally I go about another 3.5 miles in this amount of time but all the stopping drasically cut down my time.

The beginning of this week was particularly hard.  I would have thought that I would have “recovered” from my vacation by now, but it seems I am still feeling the effects of it.  However, running the 12 miles today and to keep it well under the 8:00 per mile mark felt really good.

Total running miles for week = 35

Total cycling miles for week = 39.02

6/24/11 (Friday) Run

Today I ran 3 miles.  Sorry, but I did not record the time.

6/23/11 (Thursday) Run

Today I ran 3 miles. Sorry, but I did not record the time.

6/22/11 (Wednesday) Run

Today I ran 8 miles in 58:14.  I warmed up to 8.3 mph by the end of first mile.  I ran the next 3 miles at 8.3 mph and then mile 5 at 8.6 mph.  I then ran the next mile at 7.7 mph for recovery and increased it to 8.1 mph for the first .5 miles of mile 7 and to 8.3 mph for the second half of that mile.  For mile 8 I began increasing it by one-tenth mph for the first two quarter miles and then every tenth of a mile after that.  I finished with my usual 100 meter stride at 10.0 mph.

6/21/11 (Tuesday) Run

Today I ran 4 miles.  Sorry, but I did not record the time today.

6/20/11 (Monday)

Today I ran 5 miles.  Sorry, but I did not record the time.

In the evening I cycled 16.20 miles in 50:55.