Sunday, December 30, 2007

12/24 - 12/30

Date: 12/24/2007 1:07 PM
Type: Weight Training
Course: Weights, upper lean #2 (Back/Biceps/Abs), PT, & Wobble
Duration: 52:00
Weight: 157 lb
Misc: Quality: 8/10, Effort: 9/10

Date: 12/25/2007 7:00 AM
Type: Tempo
Course: Miscellaneous Route
Distance: 11.3 miles
Duration: 1:27:27
Pace: 7:45 / mile
Shoe: Mizuno Alchemy
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 25° F, Sunny
Notes: 1st 7.3 mi at 7:41 pace and last 4 at 7:52/mi

Date: 12/27/2007 5:30 AM
Type: Easy
Course: Tiger Run - A Route
Distance: 7.4 miles
Duration: 59:57
Pace: 8:07 / mile
Shoe: Mizuno Alchemy
Weight: 160 lb
Misc: Quality: 8/10, Effort: 6/10
Weather: 34° F

Date: 12/27/2007 8:00 PM
Type: Weight Training
Course: Weights, upper bulk #1 (chest, shoulders, triceps), PT, & Wobble
Duration: 54:00
Weight: 160 lb
Misc: Quality: 9/10, Effort: 9/10

Date: 12/28/2007 8:00 PM
Type: Easy
Course: Treadmill
Distance: 4 miles
Duration: 31:41
Pace: 7:56 / mile
Shoe: Brooks Beast
Weight: 158 lb
Misc: Quality: 9/10, Effort: 6/10
Weather: 66° F

Date: 12/29/2007 6:00 AM
Type: Long
Course: Frostbite 14
Distance: 15 miles
Duration: 1:57:40
Pace: 7:51 / mile
Shoe: Mizuno Wave Rider
Weight: 159 lb
Misc: Quality: 9/10, Effort: 7/10
Weather: 24° F, Sunny, Windy

Date: 12/30/2007 7:30 AM
Type: Trail
Course: Rock Bridge Miscellaneous
Distance: 13 miles
Duration: 2:18:46
Pace: 10:41 / mile
Shoe: Mizuno Wave Ascend
Weight: 159 lb
Misc: Quality: 9/10, Effort: 8/10
Notes: Devil's Ice Box - one 7 mi loop & Gans Creek 6 mi

Running: 50.7 Mi - 7:15:31

Weights: 1 hr 46 min

YTD Running: 2562.8

I'm pretty happy with my running this week. Mileage has been much better for Nov/Dec than last year. I feel fine right now, but may have overdone it for the 5K tomorrow. However, I think I can probably beat my time of 20:43 last year.

December 31-First Night 5K

Jan 5 - Runner's Choice 20K

April 21-Boston Marathon
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