6/28/09-7/18/09

6/28/09-7/4/09-Walter Hunt memorial 3k
swim-50M/1:09.70-100M/2:32.72(1:23.03)-150M/3:49.84(1:17.12)-rest-50M/1:11.69-1r-50M/1:14.70-1r-50M/1:14.10-1r-50M/1:11.68-1r-50M/1:11.18-1r-50M/1:13.38-100M/1:21.52(2:34.90-150M/1:20.54*3:55.44-Mon-6/29/09
3.25~-1~/6:24.31-2~/12:43.69(6:19.38)-3~/19:21.82(6:38.13)slid on dirt-3.1~/20:01.91(40.09)-3.1~/20:07.75(45.93)-3.25~/21:03.56-Tues-6/30/09
4.4~-1.8~/12:27.36-2~/14:04.46-3.1~/21:40.54-4~/27:31.36-4.4~/30:17.42-Wed-6/30/09*
1.8~-Walter Hunt Memorial 3000M-10:40 pace 5:45-40/511/6F/3rdagegrp-Sat-7/4/09
9.45 miles
124.01 in new training shoes

7/5/09-7/11/09
4.3~-run/swim-30:12.54-swim dodging people-25yrds/28.5-25yds/28.34-25yds/27.02-25yds/26.38-25yds/26.43-25yds/26.03-rest-50yds/57.82-100yds/1:14.87(2:12.69)-150yds/1:15.42(3:28.11)-Mon-7/6/09
8/9-22min warmup-400M/1:24.96(84.96)-1:34.42rest-600M/2:07.68-2:18.65rest-600M/2:10.42-2:14.60rest-800M/2:57.27-3:03.80rest-800M/2:59.29-3:03.75rest-600M/2:14.52-2:38.04rest(talking)-600M/2:12.88-2:17.37rest-400M/1:26.16-1:20.25-22min cooldown-Wed-7/8/09
3.1~-22:24.04-Thurs-7/9/09*
Fri-7/10/09*
Swim-1hr 10minutes-Sat-7/11/09
15.4 miles
139.41 in new training shoes

7/12/09-7/18/09
5~-25:47.52-3:45.17rest-18:11.30-Tues-7/14/09
3.5~-1~/6:27.09-2~/6:23.36(12:50.45)-3~/6:34.24(19:24.69)-3.1~/39.50(20:04.10)-3.5~/23:13.86-Wed-7/15/09
kids track meet-Thurs-7/16/09*
Fri-7/17/09*
Urban Epic/kids aquarun-Sat-7/18/09
8.5~ miles
147.91 in new training shoes

6/14/09-6/27/09

6/14/09-6/20/09
swim-50yds/1:05.27-25sec rest-50yds/56.07-5 min rest-50yds/1:04.15-100yds/1:07.34(2:11.49)-150yds/1:09.48(3:20.97)-200yds/1:08.48(4:29.45)-250yds/1:10.23(5:39.68)-300yds/1:08.87(6:48.55)-350yds/1:09.89(7:58.44)-400yds/1:11.11(9:09.55)-450yds/1:08.68(10:18.23)-500yds/1:09.98(11:28.21)-550yds/1:11.39(12:39.60)-600yds/1:11.29(13:50.89)-650yds/1:11.50(15:02.39)-700yds/1:13.75(16:16.16)-750yds/1:12.41(17:28.57)-800yds/1:15.27(18:43.84)-850yds/1:10.04(19:53.88)-900yds/1:12.90(21:06.78)-950yds/1:09.97(22:16.75)-1000yds/1:30.38(23:17.13)???or rest-1050ydsor 50yds/1:02.04(24:19.17?)-43sec rest-50yds/58.85-Sun-6/14/09
3.3~-1~/6:26.95-2~/12:45.17(6:18.22)-3~/19:15.62(6:30.45)-3.1~/19:58.62(43.00)-3.3~/21:15.03(1:16.41)-Tues-6/16/09
4.4~-1.8~/12:13.72-2~/13:50.05-3.1~/21:19.86-4~/27:10.49-4.4(.45)/30:08.34-Wed-6/17/09
6~->1 warmup/18:00.34-4 x 800-2:56.52-2:51.71rest-2:56.23-2:51.71rest-2:54.91-2:55.74rest-2:56.64->1~ cooldown/15:47.19-w/club-Thurs-6/18/09
4.32-1.18 with dog/8:45.80-12:40.70rest-3.15~/21:09.83-Sat-6/20/09*
12.02 miles
98.04 in new training shoes

6/21/09-6/27/09-Tour Du Lac 10 miler
4.35~-4.35~/30:16.62-Sun-6/21/09*
4.17~-30:23-Wed-6/24/09
Thurs-6/25/09*
10-Tour Du Lac-1:09:03 pace 6:55 25/103/1F-2~/13:30.30-3~/20:02.94(6:32.64-4~/27:02.36(6:59.42)-5~/33:41.94(6:39.58)-6~/41:00.92(7:18.98)up-7~/47:57.31(6:56.39)-8~/54:55.38(6:58.07)-9~/1:02:00(7:04.83)-10~/1:09:06(7:06.36)-Sat-6/27/09
18.52 miles
106.56 in new training shoes