Saturday, April 7, 2007

Saturday long run

This one was actually more like 13 miles...I didn't include the run to and from Jack's in the mileage on the Garmin. Right hip still feeling tight. Felt like I was struggling to keep up at times, but I felt great at others. Hills are killing me right now for some reason...

Activity
Route:--Elev. Avg:131 ft
Location:Golden Gate Bridge, CAElev. Gain:+0 ft
Date:04/07/07Up/Downhill:[+1020/-1020]
Time:07:51 AMDifficulty:3.5 / 5.0
Performance

Distance:12.32 miles
Time:2:12:28
Speed:5.60 mph
Pace:10' 42 /mi
Calories:2339
Map
Elevation (ft.)
Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
110' 04-0' 386.0+0.4+9 ft
210' 11-0' 315.9+0.3+158 ft
313' 02+2' 194.6-1.0-33 ft
43' 01-7' 4119.8+14.2-39 ft
510' 28-0' 145.7+0.1+145 ft
610' 48+0' 055.5-0.1-72 ft
79' 59-0' 436.0+0.4-13 ft
810' 44+0' 015.6-0.0+131 ft
912' 20+1' 374.9-0.7+26 ft
109' 18-1' 246.5+0.8-220 ft
119' 58-0' 446.0+0.4-82 ft
1210' 21-0' 215.8+0.2-7 ft
1313' 18+2' 354.5-1.1-3 ft
end9' 17-1' 256.5+0.90 ft
Versus average of 10' 42 min/mi

Posted from bimactive.com

Thursday, April 5, 2007

Easy training run

Felt extra sluggish this morning, but that's to be expected after last night's run...not much recovery time in there! Right hip/glute are tight...WATCH THIS!

Activity
Route:--Elev. Avg:239 ft
Location:San Francisco, CAElev. Gain:+3 ft
Date:04/05/07Up/Downhill:[+308/-305]
Time:06:53 AMDifficulty:2.4 / 5.0
Performance

Distance:6.13 miles
Time:1:01:02
Speed:6.00 mph
Pace:10' 00 /mi
Calories:1222
Map
Elevation (ft.)
Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
110' 10+0' 105.9-0.1+88 ft
29' 21-0' 396.4+0.4-6 ft
39' 36-0' 246.2+0.2-33 ft
49' 36-0' 246.3+0.3+33 ft
510' 13+0' 135.9-0.10 ft
610' 06+0' 065.9-0.1-62 ft
end8' 44-1' 166.9+0.9-16 ft
Versus average of 10' 00 min/mi

Posted from bimactive.com

Wednesday, April 4, 2007

Wednesday tempo run

This was a pretty good run, but my muscles just feel tight...gotta loosen up!

Activity
Route:--Elev. Avg:203 ft
Location:San Francisco, CAElev. Gain:-6 ft
Date:04/04/07Up/Downhill:[+495/-501]
Time:07:25 PMDifficulty:2.8 / 5.0
Performance

Distance:8.07 miles
Time:1:17:38
Speed:6.20 mph
Pace:9' 40 /mi
Calories:1730
Map
Elevation (ft.)
Pace (min/mile)
Splits
MilePace (min/mile)Speed (mph)Elevation
Gain
actual+/- avgactual+/- avg
19' 57+0' 166.0-0.2+79 ft
29' 28-0' 126.3+0.1-16 ft
39' 13-0' 276.5+0.3-49 ft
49' 15-0' 256.5+0.3-102 ft
59' 50+0' 096.1-0.1+69 ft
610' 04+0' 236.0-0.2+82 ft
79' 46+0' 056.1-0.1+26 ft
89' 19-0' 216.4+0.2-85 ft
end50' 00' 00+49' 50' 190.0-6.2-10 ft
Versus average of 9' 40 min/mi

Posted from bimactive.com

Monday, April 2, 2007

2300m swim

300m warmup
400m pull
200m drill
25-25-50-50-75-75-100-100-75-75-50-50-25-25 (800) alternating easy/hard
4x100 kick (back)/swim
200 cool down