7/19/09-9/5/09
7/19/09-7/25/09-Bucksport Bay Festival 5k
4.3~-1.8~/12:39.81-2~/14:19.55-3.1~/22:02.35-4~/28:03.87-4.3~/30:16.16-Sun-7/19/09kids track practice-Mon-7/20/09
3.25~-kids track practice and 1~/6:34.26-2~/13:02.35(6:28.09)-3~/19:39.45(6:37.10)-3.1~/20:23.01(43.56)-3.25~/21:22.13-Tues-7/21/09
kids track meet-Thurs-7/23/09*
3.1~-Bucksport Bay Festival 5k-19:32 pace 6:18 16/141/2F/1stagegrp-1~/6:25.80-2~/6:26.65(12:52.45)-3~/6:14.83(19:07.28)-3.1~/35.17(19:42.45)-Sat-7/25/09
10.65 miles
155.46 in training shoes
7/26/09-8/1/09
swim 10 minutes-Sun-7/26/09
5.85~-200 x 6-half distance rest untimed-400M warmup/cooldown-4.35~-1.8~/12:18.61-2~/13:57.90-3.1~/21:31.78-4~/27:34.69-4.3~/30:11.59-Mon-7/27/09
kids track-400M/79(1:19.04)-100M/23-200M/45~-Tues-7/28/09
3.25~-1~/6:22.58-2~/12:36.71(6:14.13)-3~/19:13.88(6:37.17)-3.1~/19:59.56(45.68)-Wed-7/29/09Thurs-7/30/09*
Fri-7/31/09*
9.1 miles
164.56 in training shoes
8/2/09-8/8/09
4.5~-1~warmup/8:34.18(lane6/7)-6 x 400M efficiency reps-400M/1:14.91(74)-3:55.35r-400M/1:16.43(76)-4:51.72r-400M/1:20.20(80)-5:23.66r-400M/1:19.47(79)-5:15.61r-400M/1:20.34-5:36.59r-400M/1:18.92(78)-6:31r-1~cooldown/7:53.25(lane3/4)-Sun-8/2/09
1~-4 x 100M sprints untimed with kids 400m walk/jog-400M warmup and cooldown-pushups-5/40-situps-60-Mon-8/3/09
2~-1.15~/17:39.95 with little kids-1~/8:06.08 with bigger kids-Tues-8/4/09
3.1~-1.8~/12:55.99-2~/14:35.18-3/.05~~/21:21.77(6:46.59)-3.1/.15~~/22:00.31(38.54)-Wed-8/5/09
4.25~-1.8~/13:09.23-2~/14:47.97-3.1~/22:34.96-4~/28:27.54-4.25~/30:12.08-Thurs-8/6/09*
pullups-5/4/3/3-Fri-8/7/09*
14.85 miles
178.41 in training shoes
8/9/09-8/15/09-Blueberry Run 5 miler
4.35~-1.8~/12:28.44-2~/14:08.00-3.1~/21:39.12-4~/27:28.59-4.35~/30:14.76-Sun-8/9/09
3.25~-1~/6:33.31-2~/12:57.09(6:23:78)-3~/19:33.03(6:35.94)-3.1~/20:19.23(46.20)-3.25~/21:03.93(43.88)-Wed-3/12/09
swim-450M-50M/1:08.35-100M/2:24.86(1:16.51)-150M/3:39.80(1:14.94)-1r-50M/1:05.00-1r-50M/1:06.50-1r-50M/1:07.92-2r-50M/1:09.23-100M/1:15.13(2:24.36)-150M/1:17.16(3:41.52)-Thurs-3/13/09*
5~-Blueberry Run 5 miler 33:42 pace 6:45-16/171/2F/1agegrp-1~/5:55.23-2~/12:58.61(7:03.38)uphill-3~/19.39.04(6:40.43)3waterstops-4~/26:41.04(7:02.00)hot 1waterstop-5~/33:44.62(7:03.58)hot-Sat-8/15/09
12.6 miles
186.01 in training shoes
8/16/09-8/22/09
3.15~-1~/6:27.57-2~/13:05.17(6:37.60)-3~/19:59.61(6:54.44)-3.1~/20:46.98(47.37)-3.15~/21:05.01(18.03)-Mon-8/17/09
pullups-5/5-Tues-8/18/09
4.15~-1.8~/12:38.11-2~/14:22.18-3.1~/22:24.06-4~/28:54.40-4.15~/30:05.38-Wed-8/19/09
Thurs-8/20/09*
Fri-8/21/09*
1~-run/swim-pullups-5-1~/6:13.01-1700yds-50yds/1:15.57-100yds/2:45.22(1:29.65)-150yds/4:17.48(1:31.51)-2min rest-50yds/1:18.62-100yds/1:29.76(2:48.38)-150yrds/1:31.51(4:19.89)-200yds/1:34.51(5:54.40)-250yds/1:30.59(7:24.99)-300yds/1:33.09(8:58.08)-1 min rest-150yds/4:44.46-5 min rest/change goggles kept leaking had to readjust constantly-50yds/1:21.47-100yds/1:27.49(2:48.96)-150yds/1:32.01(4:20.97)-200yds/1:27.90(5:48.8
7)-250yds/1:25.86(7:14.73)-300yds/1:27.43(8.42.16)-350yds/1:27.41(10.09.57)-400yds/1:25.74(11:35.31)-450yds/1:31.12(13:06.43)-500yds/1:28.82(14.35.25)-550yds/1:28.43(16:03.68)-600yds/1:29.36(17:33.15)-650yds/1:29.38(19:02.43)-700yds/1:33.02(20:35.45)-750yds/1:31.75(22:07.20-1100yds/11:40.91(33:48.11)-total 1700yrds-51:48.13-calves started cramping 600yds-800yds dragged legs last 200-300yds~Sat-8/22/09
8.3 miles
273.31 in training shoes
8/23/09-8/29/09
4.3~-1.8~/12:36.38-2~/14:17.60-3.1~/22:05.50-4~/28:04.08-4.3~/30:16.07-Mon-8/24/09
3.15~-1~/6:21.28-2~/12:51.30(6:30.12)-3~/19:59.36(7:07.96)-3.1~/20:48.49(49.13)-3.15~/21:06.52(18.03)-Wed-8/26/09
pullups-6/5/4-leg lifts x 3-pushups-40-situps-53-Thurs-8/27/09*
3.2~-1~/6:38.24-2~/13:08.89(6:30.65)-3~/19:47.91(6.39.02)-3.1~/20:33.54(45.63)-3.2~/21:07.55(34.01)-Fri-8/28/09*
10.65 miles
283.96 in training shoes
8/30/09-9/5/09
4.3~-1.8~/12:17.22-2~/13:57.81-3.1~/21:42.28-4~/27:45.04-4.3~/30:03.31-Tues-9/1/09
8.2~-3.2~-1~/6:35.91-2~/13:09.88(6:33.94)-3~/20:03.69(6:53.87)-3.1~/20:51.56(47.87)-3.2~/21:07.09(15.53)morning-5~-38:11.26 with kids on bikes in the evening-Wed-9/2/09
Thurs-9/3/09*
12.5 miles
296.46 in training shoes
4.3~-1.8~/12:39.81-2~/14:19.55-3.1~/22:02.35-4~/28:03.87-4.3~/30:16.16-Sun-7/19/09kids track practice-Mon-7/20/09
3.25~-kids track practice and 1~/6:34.26-2~/13:02.35(6:28.09)-3~/19:39.45(6:37.10)-3.1~/20:23.01(43.56)-3.25~/21:22.13-Tues-7/21/09
kids track meet-Thurs-7/23/09*
3.1~-Bucksport Bay Festival 5k-19:32 pace 6:18 16/141/2F/1stagegrp-1~/6:25.80-2~/6:26.65(12:52.45)-3~/6:14.83(19:07.28)-3.1~/35.17(19:42.45)-Sat-7/25/09
10.65 miles
155.46 in training shoes
7/26/09-8/1/09
swim 10 minutes-Sun-7/26/09
5.85~-200 x 6-half distance rest untimed-400M warmup/cooldown-4.35~-1.8~/12:18.61-2~/13:57.90-3.1~/21:31.78-4~/27:34.69-4.3~/30:11.59-Mon-7/27/09
kids track-400M/79(1:19.04)-100M/23-200M/45~-Tues-7/28/09
3.25~-1~/6:22.58-2~/12:36.71(6:14.13)-3~/19:13.88(6:37.17)-3.1~/19:59.56(45.68)-Wed-7/29/09Thurs-7/30/09*
Fri-7/31/09*
9.1 miles
164.56 in training shoes
8/2/09-8/8/09
4.5~-1~warmup/8:34.18(lane6/7)-6 x 400M efficiency reps-400M/1:14.91(74)-3:55.35r-400M/1:16.43(76)-4:51.72r-400M/1:20.20(80)-5:23.66r-400M/1:19.47(79)-5:15.61r-400M/1:20.34-5:36.59r-400M/1:18.92(78)-6:31r-1~cooldown/7:53.25(lane3/4)-Sun-8/2/09
1~-4 x 100M sprints untimed with kids 400m walk/jog-400M warmup and cooldown-pushups-5/40-situps-60-Mon-8/3/09
2~-1.15~/17:39.95 with little kids-1~/8:06.08 with bigger kids-Tues-8/4/09
3.1~-1.8~/12:55.99-2~/14:35.18-3/.05~~/21:21.77(6:46.59)-3.1/.15~~/22:00.31(38.54)-Wed-8/5/09
4.25~-1.8~/13:09.23-2~/14:47.97-3.1~/22:34.96-4~/28:27.54-4.25~/30:12.08-Thurs-8/6/09*
pullups-5/4/3/3-Fri-8/7/09*
14.85 miles
178.41 in training shoes
8/9/09-8/15/09-Blueberry Run 5 miler
4.35~-1.8~/12:28.44-2~/14:08.00-3.1~/21:39.12-4~/27:28.59-4.35~/30:14.76-Sun-8/9/09
3.25~-1~/6:33.31-2~/12:57.09(6:23:78)-3~/19:33.03(6:35.94)-3.1~/20:19.23(46.20)-3.25~/21:03.93(43.88)-Wed-3/12/09
swim-450M-50M/1:08.35-100M/2:24.86(1:16.51)-150M/3:39.80(1:14.94)-1r-50M/1:05.00-1r-50M/1:06.50-1r-50M/1:07.92-2r-50M/1:09.23-100M/1:15.13(2:24.36)-150M/1:17.16(3:41.52)-Thurs-3/13/09*
5~-Blueberry Run 5 miler 33:42 pace 6:45-16/171/2F/1agegrp-1~/5:55.23-2~/12:58.61(7:03.38)uphill-3~/19.39.04(6:40.43)3waterstops-4~/26:41.04(7:02.00)hot 1waterstop-5~/33:44.62(7:03.58)hot-Sat-8/15/09
12.6 miles
186.01 in training shoes
8/16/09-8/22/09
3.15~-1~/6:27.57-2~/13:05.17(6:37.60)-3~/19:59.61(6:54.44)-3.1~/20:46.98(47.37)-3.15~/21:05.01(18.03)-Mon-8/17/09
pullups-5/5-Tues-8/18/09
4.15~-1.8~/12:38.11-2~/14:22.18-3.1~/22:24.06-4~/28:54.40-4.15~/30:05.38-Wed-8/19/09
Thurs-8/20/09*
Fri-8/21/09*
1~-run/swim-pullups-5-1~/6:13.01-1700yds-50yds/1:15.57-100yds/2:45.22(1:29.65)-150yds/4:17.48(1:31.51)-2min rest-50yds/1:18.62-100yds/1:29.76(2:48.38)-150yrds/1:31.51(4:19.89)-200yds/1:34.51(5:54.40)-250yds/1:30.59(7:24.99)-300yds/1:33.09(8:58.08)-1 min rest-150yds/4:44.46-5 min rest/change goggles kept leaking had to readjust constantly-50yds/1:21.47-100yds/1:27.49(2:48.96)-150yds/1:32.01(4:20.97)-200yds/1:27.90(5:48.8
7)-250yds/1:25.86(7:14.73)-300yds/1:27.43(8.42.16)-350yds/1:27.41(10.09.57)-400yds/1:25.74(11:35.31)-450yds/1:31.12(13:06.43)-500yds/1:28.82(14.35.25)-550yds/1:28.43(16:03.68)-600yds/1:29.36(17:33.15)-650yds/1:29.38(19:02.43)-700yds/1:33.02(20:35.45)-750yds/1:31.75(22:07.20-1100yds/11:40.91(33:48.11)-total 1700yrds-51:48.13-calves started cramping 600yds-800yds dragged legs last 200-300yds~Sat-8/22/09
8.3 miles
273.31 in training shoes
8/23/09-8/29/09
4.3~-1.8~/12:36.38-2~/14:17.60-3.1~/22:05.50-4~/28:04.08-4.3~/30:16.07-Mon-8/24/09
3.15~-1~/6:21.28-2~/12:51.30(6:30.12)-3~/19:59.36(7:07.96)-3.1~/20:48.49(49.13)-3.15~/21:06.52(18.03)-Wed-8/26/09
pullups-6/5/4-leg lifts x 3-pushups-40-situps-53-Thurs-8/27/09*
3.2~-1~/6:38.24-2~/13:08.89(6:30.65)-3~/19:47.91(6.39.02)-3.1~/20:33.54(45.63)-3.2~/21:07.55(34.01)-Fri-8/28/09*
10.65 miles
283.96 in training shoes
8/30/09-9/5/09
4.3~-1.8~/12:17.22-2~/13:57.81-3.1~/21:42.28-4~/27:45.04-4.3~/30:03.31-Tues-9/1/09
8.2~-3.2~-1~/6:35.91-2~/13:09.88(6:33.94)-3~/20:03.69(6:53.87)-3.1~/20:51.56(47.87)-3.2~/21:07.09(15.53)morning-5~-38:11.26 with kids on bikes in the evening-Wed-9/2/09
Thurs-9/3/09*
12.5 miles
296.46 in training shoes
posted by stiner_net at 1:46 PM
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