9/6/09-10/03/09

9/6/09-9/12/09-Labor Day 5 miler/DI's Pie In The Sky 5K
swim/bike-800yds, whirlpool x 3-25yds x 2/untimed-25yds/25.20-25yds/24.56-whirlpool-50yds/1:00.22-100yds/1:07.46(2:07.68)-150yds/1:12.10(3:19.78)-200yds/1:08.52(4:28.30)-250yds/1:09.76(5:38.06)-300yds/(.22)1:11.62(6:49.90)-350yds/1:11.06(8:00.96)-400yds/1:09.54(9:10.50)-450yds/(.34)1:13.24(10:24.08)-500yds/1:13.51(11:37.59)-550yds/1:12.65(12:50.24)-600yds/1:08.06(13:58.30)-whirlpool x 2-25yds/29.60-25yds/28.37-25yds/27.43-25yds/25.25-6mile bike with kids-2 w/o kids run once around parking lot-Sun-9/6/09
5~-run/bike-bike 4.12/14mph-Labor Day 5 miler 33:01 pace 6:37-21/120/4F/1stagegrp-1~/5:45.34-2~/6:22.18(12:07.52-3~/7:18.73up(19:26.25)-4~/6:5.07(26.21.32)-5~/6:47.17(33:08.49)6:40~-bike 3.89/16.4mph-Mon-9/7/09
bike-12.51/45:26/16.5mph-run .5/3:30~-pullups-7-pushups-41-situps-103-leg
lift-pullups-5-Wed-9/9/09
4.3~-1.8~/12:31.23-2~/14:13.01-3.1~/21:52.14-4~/27:48.83-4.3~/30:02.39-Thurs-9/10/09*
4~-1 with owen 8:42~ unofficial-3.1~-20:00 pace 6:27-Sat-9/11/09*
13.3 miles 4.3 in training shoes
300.76 in training shoes

9/13/09-9/19/09-Run For Hope 5K
3.1~-run/swim-20:26 pace 6:35-4/288/1F-1~/6:11.73waterstop/.10-2~/6:36.99(12:48.72)(12:39split)waterstop-3~/6:58.15(19:46.87)-3.1~/20:33.04(46.7)-38~(20:26)-swim 12 laps or 24 lengths in pool of unknown length-Sun-9/13/09
4.35~-1.8~/12:25.40-2~/14:04.01-3.1~/21:44.73-4~/27:37.51-4.35~/30:09.11-Tues-9/15/09
3.2~-run/swim-1~/6:34.98-2~/13:01.68(6:26.70)-3~/19:43.62(6:41.94)-3.1~/20:28.46(44.84)-3.2~/21:09.27(40.81)-swim 50M/1:02.03-100M/1:13.56(2:17.15)-150M/1:10.71(3:27.86)-2minute rest-50M/59.62-5minute rest-25M/28.42-30 sec rest-25M/30.73-1 minute 30 sec rest-50M/59.86-1 minute 30 sec rest-50M/58.31-1 minute 30 sec rest-50M/1:01.87-1 minute 30 second rest-50M1:01.64-6 minute rest includes 50M, 25M x2 with kids-50M/1:03.65-100M/1:13.51(2:17.16)-150M/1:12.33(3:29.49)-Wed-9/16/09
Thurs-9/17/09*
bike-13.37 miles/50:09/16mph ave-Fri-9/18/09*
10.65 miles 7.55 in training shoes
308.31 in training shoes

9/20/09-9/26/09
1.25-10 minutes with Owen-Sun-9/20/09
4.35~-1.8~/12:21.41-2~/14:00.03-3.1~/21:37.88-4~/27:34.03-4.35~/30:10.80-Mon-9/21/09
3.25~-6:21.57-2~/12:42.35(6:20.78)-3~/19:24.60(6:42.25)-3.1~/20:10.16(45.56)-3.25~/21:09.98(59.82)-Tues-9/22/09
4.3-1.8~/12:31.96-2~/14:11.64-3.1~/21:51.24-4~/27:54.75-4.3~/30:06.78-Thurs-9/24/09*
4.3~-bike/run-bike 15.53 miles/56:08/16.6mph ave.-4.3~/30:00.68-Sat-9/26/09*
17.35 miles 16.4 in training shoes
314.51 in training shoes

9/27/09-10/3/09
1.5~-3 x .5~ at kids tri untimed-Sun-9/27/09
3.25~-1~/6:29.76-2~/12:53.32(6:23.56)-3~/19:31.49(6:38.17)-3.1~/20:14.26(42.77)-3.25~/21:09.98(55.72)-pullups-5-pushups-41/11-situps-57-leg lifts x 3-pullups-3/1/1-situps-26/15-Tues-9/29/09
4.35~-run/swim-1.8~/12:44.31(stop for traffic and to take a picture of a turkey next to the road)-2~/14:21.82-3.1~/21:49.12-4~/27:32.91-4.35~/30:03.38-800M-50M/1:05.54-100M/2:17.92(1:12.38)-150M/3:30.98(1:13.06)-200M/4:45.10(1:14.12)-250M/6:01.36(1:16.26)-300M/7:18.54(1:17.18)-350M/8:34.99(1:16.45)-400M/9:51.76(1:16.77)-450M/11:07.60(1:15.84)-500M/12:24.80(1:17.20)-550M/13:41.68(1:16.88)-600M/14:57.16(1:15.48)-30sec rest-50M/1:09.18-1 min rest-50M/1:14.12-100M/1:15.10(2:29.22)-150M/1:12.21(3:41.43)-21:18.94 total minutes-27:13.56(5:54.62)-Wed-9/30/09
3.25~-1~/6:25.70-2~/12:51.51(6:25.81)-3~/19:30.14(6:38.63)-3.1~/20:13.34(43.20)-3.25~/21:08.60(55.26)-Thurs-10/1/09*
Fri-10/2/09*
12.35 miles
326.86 in training shoes

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

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

3/29/09-6/13/09

3/29/09-4/4/09
7.5~-62/63min-Sun-3/29/09-new training shoes*swim-with kids including 150M~ and tread water for 5-10min~-then 550M-50Mfree/1:25.07-30sec
rest-50Mfree/1:29.75-30 sec rest-50Mfree/1:24.75-1min
rest-62M~modfree/1:52.46-150M(138M)modbreast/mix/4:24.79(2:32.33)-1min rest-150Mmix/4:18.26-1m rest-50Mmodbreast/1:44.88-50Mmodbreast/1:44.00-Mon-2/30/09
3.1~-run/bike-1~/6:46.96-2~/13:29.75(6:42.79)-3~/20:28.16(6:58.41)-3.1~/21.08.01(39.85)-9.34-bike ride-4.53/18:41/14.5mph-9.34(4.81)/39:20(20:39)/14.2mph(14mph)-then ran 1/2mile untimed-Tues-3/31/09
6.6~-4.1~/30:14-morning-2.5~/20:30-treadmill 10% incline-evening-1.8~/13:13.15-2~/14:58.91-3.1~/23:00.30-4~/29:23.34-4.1~/30:14.99-Wed-4/1/09Thurs-4/2/09*
Fri-4/3/09*
swim free 25M x 24 600M except 100-150M and 500-550M-timed/1:15(35/39)-Sat-4/4/09
17.2 miles-7.5~-new training shoes(Saucony ProGrid Ride)
353.38 in training shoes(Mizuno Wave Rider 10)

4/5/09-4/11/09
run after dog toy with dog at park a few times-Sun-4/5/09
3.1~-run/swim-3.1~/24~min-2.7/21minutes-treadmill-10% incline-swim 800M-50M/1:24.95-1:48rest-50M/1:22.34-1:32rest-25M/49.37-33sec rest-25M/37.78-1:40rest-50M/1:21.61-2:31rest-50M/1:26.29-1:18.88rest-25M/37.14-31.87sec rest-25M/41.74-36sec rest-25M/39.75-33sec rest-25M/42.02-34sec rest-25M/38.91-42sec rest-25M/38.82-1:30rest-25M/39.46-33sec rest-25M/42.14-1:03rest-(25M/25M/25M/25M/25M/25M)may have been one for 50M instead of 2 x 25M-150Mmodbreast/4:33~-50M-Mon-4/6/095.63~-45 minutes-treadmill 10% incline-tues-4/7/09
bike/run-12.01/48:19-11.9/47:48-then run ~1 mile untimed-Wed-4/8/09
3.1~-1~/6:39.84-2~/13:21.55(6:41.71)-3~/20:18.15(6:56.60)-3.1~/21:05.78(47.63)-pullups-51/2-pushups-40-situps-50 at park-Thurs-4/9/09*
swim 600M in Pool mixed forms-(37M~freestyle)150M/4:28.77-450M/13:59.24(49.87)-500M/15:40.73(51.62)-550M/17:10.64(1:29.91)-600M/18:41.46(1:30.82)-Fri-4/10/09
bike 21 miles-19.66/1:22.53/14.2MPH-21/1:29.40/14MPH-Sat-4/11/09
12.83 miles
365.21 in training shoes (still 7.5 in new training shoes)

4/12/09-4/18/09
11.25~-1.28-warmup/16:49.80-rest14:07.32-3.2~/57:18(27:39)-6.4/1:20.15(23:57)-8.2~/1:33.07(12:51.77)-cooldown-10.25/3~/1:51.35(18:28.50)-1:57.14(5:38.63)rest-run back to house 11.25~/2:03.54(6:40.25)-2:04.23(29.26)-Sun-4/11/09
pullups-4-pushups-20-swim-1/2hr-including 50MFree/1:25.16-35.57rest@2:00.73-50M/1:31.51-38.00rest@4:10.24-50M/1:26.19-5:36.43total-Mon-4/13/09
2.9-2.68/20:25~-2.9/22 min-treadmill 10% incline-pullups-4-pushups-21-Tues-4/14/09
4.15~-run/swim-1.8~/13:12.30-2~/14:57.78-3.1~/22:56.59-4~/28:53.68-4.15~/30:06.77-swim over 1/2mile in pool-warmup then freestyle-50M x 12 with 1 minute rest-2 minute rest after 6th and 12th-50M/1:18.34-50M/1:18.65-50M/1:17.98-50M/1:16.92(37.18/39.74)-50M/1:18.75-2r-50M/1:17.15-50M/1:15.65-50M/1:16.47-50M/1:20.00-50M/1:18.34-50M/1:18.33-50M/1:19.?-2r-modbreast 150M/4:55-Wed-4/15/09
8.2~-3.1~/3.15~/21:00-5.1~/38:03.00-1~/6:44.38-2~/13:20.85(6:36.47)-3~/20:16.12(6:55.27)-3.1~/3.15~/21:00(43.97)-pullups-5-pushups-30-situps-52-5~-.84~/7:39.91-warmup with group-28:46-3~/21:06.30-3.1~/21:58.64(52.34)-5~/38:03.00-cooldown-1.1~/8:24.45-Thurs-4/16/09*
Fri-4/17/09*swim-with kids and 75M(50M/1:21.92)/2:08.12(46.20)-1rest-25M/41.01-2rest-50M/1:16.30-1rest-150Mnonstop-50M/1:20.86(free)-50M/1:31.78(modbreast)-50M(modmix)/1:23.00-(total150M/4:15.64)-Sat-4/18/09
26.5 miles
391.71 in training shoes (still 7.5 in new training shoes)

4/19/09-4/25/09
8~-7.5~/56minutes~-8.0~/1hr-Sun-4/19/09
3.3~-bike/run-26:54.16-with group-after bike-10.53/44:28/14.2mph-with group-Tues-4/21/09
3.1~-25:00-treadmill 10% incline-Wed-4/22/09
swim-deep end freestyle-75M-(50M/1:23.80-25M/2:09.82(46.02))-20sec rest-25M/42.07-5sec rest-50M/1:21.16-in lane 50M/1:18.29-12sec rest-25M/45.04-14sec rest-25M/39.47-Thurs-4/23/09*
swim-900yds total-100yds/50yrds/1:09/50yds/2:26(1:17)-50yrds/1:07-50yds/1:11-longer
rest-50yds/1:08-50yds/1:07-50yds/1:08-lost split-longer rest-50yds/1:12-50yds/1:11-50yds/1:09-50yds/1:08-longer rest-50yds/1:08-50yds/1:08-50yds/1:12-50yds/1:12-longer rest-50yds/?-50yds/1:03-close to 50 second rests,longer rests consisted of approximately a minute and 50 seconds-Sat-4/25/09
14.4 miles
399.71 in training shoes -shoes feel they should be retired soon-(still 7.5 in new training shoes)

4/26/09-5/2/09-Animal Orphanage 5k-with dog/Orrington 10k
3.1~-Animal Orphanage-21:02 6:46-1stdog/6/108/2F/1stagegrp-Owen 29:46 9:35-1stagegrp(broke agegrp record)-Olivea 50:13 16:10-2ndagegrp-Sun-4/26/09
swim with Olivea-Mon-4/27/09
3.1~-run/swim-1.8~/12:31-2~/14:14-3~/19:43-3.1~/20:28-3.2~/21:08-swim freestyle/crawl-50M(half pool)/1:24.34-100M/2:57.90(1:33.56)-150M/4:32.52(1:34.52)-200M/6:08.67(1:36.25)-250M/7:41.92(1:33.25)-275M/8:30.96(49.04)-300M/9:19.14(48.18)-350M/10:54.78(1:35.64)-400M/12:27.61(1:32.83-450M(whole pool length)/13:56.86(1:29.25)-switched lanes 475M/14:42.36(45.50)-switched back 500M/15:31.38(49.02)-550M/17:04.23(1:32.85)-600M/18:29.77(1:25.54)-cooldown-625M and some breast and
underwater/20:21.88-Thurs-4/30/09*
6.2~-run/bike-Orrington 10k-41:19 6:39-17/92/2F-Weather: Fair to Midland, 50 degrees-1~/6:06.66-2~/12:32.32(6:26.66)-3~/19:01.87(6:29.55)-4~/25:52.06(6:50.19)-5~/32:51.06(6:59.00)-6~/39:56.34(7:05.28)-6.2~/41:21.37(1:25.03)-bike 12.05/45:27/15.9mph-12.63/47:46/15/8mph-Sat-5/2/09
19.95 miles
420.36 in training shoes (still 7.5 in new training shoes)

5/3/09-5/9/09
swim-with kids and 700M-50M/1:12.64-100M/2:44.47(1:31.83)-150M/4:15.38(1:30.91)-200M/5:45.48(1:30.10)-250M/7:15.37(1:29.89)-300M/8:52.37(1:37.00)-350M/10:25.88(1:33.51)-rest to 11min 35sec~-400M/12:18.72(1:52.84/1:18)-450M/13:46.08(1:27.36)-475M/14:30.70(44.62)-500M/15:16.47(45.77)-550M/16:44.87(1:28.40)-600M/18:15.10(1:30.23)-650M/19:46.64(1:31.54)-700M/21:22.88(1:36.24)-Mon-5/4/09
4.3~-1.8~/12:35.30-2~/14:15.92-3.1~/21:56-4~/27:57.64-4.3~/30:07.54-Tues-5/5/09
3.1~-treadmill 10% incline 2.75/20:30-3.1~/22:15?-Wed-5/6/09
3.1~-run/swim-1~/lost split 6:30~-2~/6:38-2.1~/14:15-3~/20:18.75-3.1~/21:06.93(6:51.22)-swim with family and 150M-50M/1:12.42-100M/2:34.85(1:22.41)-150M/3:54.34(1:19.51)-2min rest-50M/1:08.02-55sec rest-50M/1:07.12-rest 52sec-50M/1:06.07-Thurs-5/7/09*Fri-5/8/09*swim-with kids and 50M/1:09.37-100M/2:27.50(1:18.13)-150M/3:43.98(1:16.44)-1:15rest-50M/1:01.50-30secrest-50M/1:09.71-45secrest-50M/1:18.18-1:18rest-50M/1:09.35-Sat-5/9/09
10.5 miles
420.36 in old training shoes (14.9 in new training shoes)

5/10/09-5/16/09-Mother's Day 5k/Hot Pursuit 5k
3.1~-Mother's Day 5k 19:41 6:20 -6:07/12:44(6:37)/-75/2207/5F/1stagegrp-Sun-5/10/09
swim-first pullups-6-pushups-41-situps-60-with kids and 1200M total-200M
warmup/50m/1:23.46-100M/2:53.73(1:30.27)-150M/4:27.78(1:34.05)-200M/5:57.66(1:29.88)-4min rest-200M/50m/1:09.60-100m/(2:28.81)1:19.21-150M/(3:44.83)1:16.02-200M/(4:59.18)1:14.35-2minrest-100M/50M/1:07.31-100M/(2:22.60)1:15.29-1minrest-50M/1:03.90-3minrest-200M/50M/1:10.68-100M/(2:27.18)1:16.50-150M/(3:46.64)1:19.
46-200M/(5:02.55)1:15.91-2minrest-100M/50M/1:07.65-100M/(2:22.37)1:14.72-1minrest-50M/1:01.96-1:30rest-50M/1:07.65-45secrest-50M/1:05.21-1minrest-200M cooldown-50M/42:47/1:22.73-100M/44:10/1:24(2:46~)-150M/45:56/1:24(4:10~)-200M/46:17/1:21(5:31~)-Mon-5/11/09
3.2~-1~/6:27.63-2~/13:11.53(6:43.90)normally 3rd mile-3~/19:45.20(6:33.67)-3.1~/20:32.03(46.83)-3.2~/21:09.19-pullups-2-Tues-5/12/09
4.3~-1.8~/12:42.16-2~/14:22.12-3.1~/22:01.68-4~/27:50.56-4.3~/30:03.62-pullups-4-Wed-5/13/09
3.2~-run/swim-1~/6:33.93-2~/13:03.64(6:29.71)-3~/19:44.23(6:40.59)-3.1~/20:22.09(37.86)-3.2~/21:03.45-swim 4 x 150M + 1
50M-50M/1:07.82-100M/2:27.13(1:19.31)-150M/3:43.91(1:16.78)-1:16rest-50M/1:11.51-100M/1:19.51(2:31.02)-150M/1:17.74(3:48.76)-2:11rest-50M/1:11.53-100M/1:19.84(2:31.37)-150M/1:15.81(3:47.18)-1:12rest-50M/1:08.61-100M/1:16.21(2:24.82)-150M/1:15.06(3:39.88)-1:20rest-50M/1:01.44-Thurs-5/14/09*
Fri-5/15/09*
3.1~-Hot Pursuit 5k 19:37 6:20-6:22.77/(13:10.01)6:47.24/(18:00:24)5:50.23/(18:39.30)(6:29.92)39:06/(20:33:14)1:53.84-18/242/1F-Sat-5/16/09
13.8 miles
420.36 in old running shoes (25.6 in new training shoes)

5/17/09-5/23/09
5.5~-6~-bike/run-1st loop/9:03.88-1:25.50 jog(10:29:38)-2nd loop/6:43.69(17:13.07)-46.06 jog(17:59.13)-3rd loop/7:53.09 with dog(25:52.22)-get dog water 1:07.41(26:59.63)-4th loop/6:39.50(33:39.13)-5th loop/7:26.09(41:05.22)-bike first-12.01miles/43:55/16.4ave mph-with cooldown total-12.77miles/48:32/15.8ave mph-Sun-5/17/09
swim-50M/1:21.13-100M/2:44.87(1:23.74)-150M/4:09.20(1:24.33)-200M/5:33.39(1:24.19)-250M/6:56.42(1:23.03)-300M/8:20.11(1:23.69)-350M/9:42.30(1:22.19)-400M/11:05.99(1:23.69)-450M/12:29.64(1:23.65)-475M/13:13.26(42.62)-500M/13:55.55(42.29)-550M/15:20.76(1:25.21)-600M/16:47.68(1:26.92)-650M/18:13.52(1:25.84)-700M/19:38.61(1:25.09)-750M/21:05.01(1:26.40)-800M/22:27.08(1:22.07)-2:53.41rest start at 25:00.35 watch time 50M/26:22.42(1:21.57)-100M/27:49.98(1:27.56)-150M/29:16.61(1:26.63)-200M/30:42.93(1:26.30)-250M/32:08.51(1:25.60)-300M/33:33.54(1:25.03)-1:26.82-rest to 35:00.36-50M/1:11.71 watch total 36:12.07-Mon-5/18/09
7.25~-run/bike/run-4.15/30:04-1.8~/12:48.94-2~/14:34.55-3.1~/22:35.12-4~/28:59.86-4.15~/30:04-bike with group-12.51miles/48:53/14.1ave mph-run 3.1~/22:55.47-Wed-5/19/09
3.1~-1~/6:38.55-2~/13:21.00(6:42.49)-3~/20:26.20(7:05.20)-3.1~/21:05.58(39.38-Thurs-5/21/09
Fri-5/22/09*
Sat-5/23/09
15.85~ miles
420.36 in old running shoes (41.45 in new training shoes)

5/24/09-5/30/09
bike-15.95miles/1:03.03/15.1ave mph-split from my reset second portion of ride including big uphill-10.46miles/38:29/16.3ave mph-Sun-5/24/09
3.1~-1~/6:45.80-2~/13:29.68(6:43.88)-3~/20:30.15(7:00.47)-3.1~/21:09.84(39:69)--Tues-5/26/09
4.25~-1.8~/12:55.83-2~/14:36.81-3.1~/22:15.64-4~/28:15.62-4.25~/30:07.14-Wed-5/27/09
Thurs-5/28/09*
Fri-5/29/09*
7.35 miles
420.36 in old running shoes (48.8 in new training shoes)

5/31/09-6/6/09-Bath Y Tri
Bath Y Tri-1:18.50.01-525yd swim/12:01.4(128)-11.5 miles bike/45:16.8 (69)-3.1~ run/21:31.6 (8)-70/186/7F/1stagegrp-Sun-5/31/09
swim-50M/1:06.99-1r-50M/1:12.11-100M/1:19.73(2:31.84)-1r-50M/1:15.37-100M/1:21.26(2:36.63)-150M/1:17.12(3:53.75)-1.5r-50M/1:07.06-100M/1:16.13(2:20.19)-1r-50M/1:04.86-1r-25M/27.35-25secr-25M/31.003.15~-1~/6:38.94-2~/13:12.81(6:33.87)-3~/20:04.45(6:51.64)-3.1~/21:04.39(23.42)-Tues-6/2/09
12.3~-1.8~/12:41.85-2~/14:21.16-3.1~/22:06.94-4~28:04.02-4.3~/30:13.68-evening-18:35.43 warmup-6 x 440yds-1:19.45/2:15.31r-1:18.91/2:41.39r-1:16.81/3:16.30r-1:20.63/3:54.09-1:19.85/3:47.88-1:20.16/3:27.96-17:30.88 cooldown-Wed-6/3/09
Thurs-6/4/09*
swim-50yds/59:63-50yds/1:00.08-50yds/1:02.13-100yds/2:!6.42(1:14.29)-150yds/3:34.87(1:18.45)-50yds/1:!9.63-150yds untimed-earlier pullups-7-pushups-41-situps-53-pullups-3-Fri-6/5/09*
9.2? at least-1:49.54-brunswick commons-Sat-6/6/09
27.75 miles
75.45 in new training shoes

6/7/09-6/13/09-Bangor Milk Mile
3.1~-run/swim-1~/6:48.73-2~/13:38.82(6:50.09)-3~/20:36.05(6:57.23)-3.1~/21:13.97(37.92)-pullups-5-pushups-40-situps-54-swim-half length of pool25M/25M/150M/150M/150M-25M/25M/25M/25M faster-Mon-6/08/09
4.25~-1.8~/12:57.98-2~/14:38.82-3.1~/22:24.70-4~/28:27.80-4.25~/30:09.91-Wed-6/10/09
pullups-6-pushups-40-situps-52-leg lifts x 2-pullups-5-dips-10-thurs-6/11/09*
3.22~-run/bike-Bangor mile 5:28-14/125/2F/1stagegrp-bike 2:02.02/30.42 miles/14.9mph-2.22~/15 minutes-Sat-6/13/09
10.57 miles
86.04 in new training shoes

3/22/09-3/28/09

3/22/09-3/28/09-Flattop 5k
7.63~-1 hour~-trails with snow and ice and street-9.6~miles total-.4 wu+cd-.6 walk first then 1.06 walk after-Sun-3/22/09
3.1~-run/swim-1~/6:38.24-2~/13:21.51(6:43.27)-3~/20:28.95(7:07.44)-3.1~/21:13.18(44.23)-swim with kids, drills then-50M/1:23.00-42.68rest-50M/1:21.96-54.29rest-50M/1:24.37-lost rhythm on all-Wed-3/25/09
Thurs-3/26/09*
3.1~-run/bike-Flattop 5k-20:06 6:29-27/195/3F/1stagegrp-Weather: Clear, 38 degrees-12.14~/49:34-ave speed 14.7MPH-bike ride/8miles out and back, had to fix chain, then 2.14 miles out and back added on-Sat-3/28/09
13.83 miles
343.68 in training shoes

3/29/09-4/4/09
7.5~-62/63min-Sun-3/29/09-new training shoes*
swim-with kids including 150M~ and tread water for 5-10min~-then 550M-50Mfree/1:25.07-30sec rest-50Mfree/1:29.75-30 sec rest-50Mfree/1:24.75-1min rest-62M~modfree/1:52.46-150M(138M)modbreast/mix/4:24.79(2:32.33)-1min rest-150Mmix/4:18.26-1m rest-50Mmodbreast/1:44.88-50Mmodbreast/1:44.00-Mon-2/30/09
3.1~-run/bike-1~/6:46.96-2~/13:29.75(6:42.79)-3~/20:28.16(6:58.41)-3.1~/21.08.01(39.85)-9.34-bike ride-4.53/18:41/14.5mph-9.34(4.81)/39:20(20:39)/14.2mph(14mph)-then ran 1/2mile untimed-Tues-3/31/09
6.6~-4.1~/30:14-morning-2.5~/20:30-treadmill 10% incline-evening-1.8~/13:13.15-2~/14:58.91-3.1~/23:00.30-4~/29:23.34-4.1~/30:14.99-Wed-4/1/09
Thurs-4/2/09*
Fri-4/3/09*
swim free 25M x 24 600M except 100-150M and 500-550M-timed/1:15(35/39)-Sat-4/4/09
17.2 miles-7.5~-new training shoes(Saucony ProGrid Ride)
353.38 in training shoes(Mizuno Wave Rider 10)

4/5/09-4/11/09
run after dog toy with dog at park a few times-Sun-4/5/09
3.1~-run/swim-3.1~/24~min-2.7/21minutes-treadmill-10% incline-swim 800M-50M/1:24.95-1:48rest-50M/1:22.34-1:32rest-25M/49.37-33sec rest-25M/37.78-1:40rest-50M/1:21.61-2:31rest-50M/1:26.29-1:18.88rest-25M/37.14-31.87sec rest-25M/41.74-36sec rest-25M/39.75-33sec rest-25M/42.02-34sec rest-25M/38.91-42sec rest-25M/38.82-1:30rest-25M/39.46-33sec rest-25M/42.14-1:03rest-(25M/25M/25M/25M/25M/25M)may have been one for 50M instead of 2 x 25M-150Mmodbreast/4:33~-50M-Mon-4/6/09
5.63~-45 minutes-treadmill 10% incline-tues-4/7/09
bike/run-12.01/48:19-11.9/47:48-then run ~1 mile untimed-Wed-4/8/09
3.1~-1~/6:39.84-2~/13:21.55(6:41.71)-3~/20:18.15(6:56.60)-3.1~/21:05.78(47.63)-pullups-5 1/2-pushups-40-situps-50 at park-Thurs-4/9/09*
swim 600M in Pool mixed forms-(37M~freestyle)150M/4:28.77-450M/13:59.24(49.87)-500M/15:40.73(51.62)-550M/17:10.64(1:29.91)-600M/18:41.46(1:30.82)-Fri-4/10/09
bike 21 miles-19.66/1:22.53/14.2MPH-21/1:29.40/14MPH
12.83 miles
365.21 in training shoes (still 7.5 in new training shoes)

4/12/09-4/18/09
11.25~-1.28-warmup/16:49.80-rest14:07.32-3.2~/57:18(27:39)-6.4/1:20.15(23:57)-8.2~/1:33.07(12:51.77)-cooldown-10.25/3~/1:51.35(18:28.50)-1:57.14(5:38.63)rest-run back to house 11.25~/2:03.54(6:40.25)-2:04.23(29.26)-Sun-4/11/09
swim-pullups-4-pushups-20-swim-1/2hr-including 50MFree/1:25.16-35.57rest@2:00.73-50M/1:31.51-38.00rest@4:10.24-50M/1:26.19-5:36.43total-Mon-4/13/09
2.9-2.68/20:25~-2.9/22 min-treadmill 10% incline-pullups-4-pushups-21-Tues-4/14/09
4.15~-run/swim-1.8~/13:12.30-2~/14:57.78-3.1~/22:56.59-4~/28:53.68-4.15~/30:06.77-swim over 1/2mile in pool-warmup then freestyle-50M x 12 with 1 minute rest-2 minute rest after 6th and 12th-50M/1:18.34-50M/1:18.65-50M/1:17.98-50M/1:16.92(37.18/39.74)-50M/1:18.75-2r-50M/1:17.15-50M/1:15.65-50M/1:16.47-50M/1:20.00-50M/1:18.34-50M/1:18.33-50M/1:19.?-2r-modbreast 150M/4:55-Wed-4/15/09
8.2~-3.1~/3.15~/21:00-5.1~/38:03.00-1~/6:44.38-2~/13:20.85(6:36.47)-3~/20:16.12(6:55.27)-3.1/3.15~/21:00(43.97)-pullups-5-pushups-30-situps-52-5~-.84~/7:39.91-warmup with group-28:46-3~/21:06.30-3.1~/21:58.64(52.34)-5~/38:03.00-cooldown-1.1~/8:24.45-Thurs-4/16/09*
Fri-4/17/09*
swim-with kids and 75M(50M/1:21.92)/2:08.12(46.20)-1rest-25M/41.01-2rest-50M/1:16.30-1rest-150Mnonstop-50M/1:20.86(free)-50M/1:31.78(modbreast)-50M(modmix)/1:23.00-(total150M/4:15.64)-Sat-4/18/09
26.5 miles
391.71 in training shoes (still 7.5 in new training shoes)

1/4/09-3/21/09

1/4/08-1/10/09
Roller Skate 2 1/2 hours-Sun-1/4/08
4.25~-1.8~/12:52-2~/14:31-3.1~/22:19-4~/28:28-Mon-1/5/08
5.35~-3.1~/21:33.13-in morning-1~/6:49.52-2~/13:37.09(6:47.57)-3~/20:45.89(7:08.80)-3.1~/21:33.13(47.24)-in afternoon with dog-2~/14:16.02-1~w/dog/6:54.69-2~w/dog/14:16.02(7:21.33)-dog stopped at the end of each mile-added for .5~walk/jog/w/dog/6min.-Tues-1/6/08
2.16-20 minutes-treadmill 10% incline-ladded-Wed-1/7/08Thurs-1/8/09*
Fri-1/9/09*
swim over an hour-Sat-1/10/09
11.76 miles
215.31 in training shoes

1/11/09-1/17/09
10-treadmill 10% incline, 89 minutes-pace 8:54-6.74mph-eq to 6:32 pace and 9.2 mph ave.-Sun-1/11/09
1~-6:49.65 with dog, dog would not go another mile-Tues-1/13/09
4.25~-1.8~/13:38-2~/15:27-3.1~/23:42-4~/30:10-4.25/32:33-icy, windy, base temp in teens-Wed-1/14/09
3.5~-25:03-3.1~/21:34.74-1~/6:44.89-2~/13:36.51(6:51.62)(dodge two cars)-3~/20:47.03(7:10.52)(dodge car)-3.1~/21:34.74(47.71)-3.5~/25:03-0 degrees, sidewalks icy-Thurs-1/15/09*
Fri-1/16/09*
Sat-1/17/09*
18.75 miles
234.06 in training shoes

1/18/09-1/24/09
10.1/2~-1:31.58-10~/1:30.31-10.1/2~/1:31.58-snowing-dodge plows-Sun-1/18/09
Shovel snow-Mon?-1/19/08
3.1~-22:08.52-1~/6:58.50-2~/13:55.96(6:57.46)-3~/21.19.38(7:23.42)-3.1~/22:08.52(49.14)-snow in streets-mid 20s-Wed-1/21/09#
Thurs-1/22/09*
Fri-1/23/09*
13.2 miles
247.26 in training shoes

1/25/09-1/31/09-Frozen 5k
4.1~-Frozen 5k-mile with Owen 8:29.3, Olivea 12?-20:43.2 pace 6:41-2F/12/57/1stagegrp-Sun-1/25/09
3.1~-1~/6:49.30-2~/13:44.29(6:54.99)-3~/20:49.54(7:05.25)-3.1~/21:37.06(47.52)-Tues-1/26/09
Shovel Driveway-Wed-1/27/09
Finish shoveling-Thurs-1/28/09
Fri-1/29/09*
7.2 miles - 3.1 in training shoes
250.36 in training shoes

2/1/09-2/7/09-Mid Winter Classic 10 miler
10-Mid Winter Classic 10 miler-1:11:50 pace 7:11-117/686/9F/1stagegrp-Sun-2/1/09
2.53~-treadmill full incline-21 minutes-Tues-2/3/09
4~-1.8~/14:27.35(late split)-2~/16:32.67(late split)-3.1~/25:16.88-4~/32:01.48-warm snow-Wed-1/4/09
3.1~-21:53-1~/6:52.93-2~/13:48.84(6:55.91)-3~/21:06.84(7:18.00)no traction last mile, snow in road/sidewalk-3.1~/21:53.12(43.52)-Thurs-1/5/09*
Fri-1/6/09*
19.63 miles 17.1 in training shoes
267.46 in training shoes

2/8/09-2/14/09
4.1~-30:03.54-1.8~/13:09.51-2~/14:56.00-3.1~/22:59.00-4~/29:22.76-4.1~/30:03.54-ran fast to and from school-Mon-2/9/09
3.1~-1~/6:53.49-2~/13:47.78(6:54.29)-3~/20:55.21(7:07.43)-3.1~/21:40.96(45.75)--Tues-2/10/09
2~-treadmill incline 10%-20 minutes-ran fast to and from school-swam with kids 1/2hr-Wed-2/11/09
4.25~-30:12.35-1.8~/12:52.45-2~/14:34.85-3.1~/22:20.23-4~/28:28.79-4.25~/30:12.35-Thurs-2/12/09
13.45 miles
280.31 in training shoes

2/15/09-2/21/09
3.2~-22:24-brunswick-Sun-2/15/09
roller skate 1 1/2 hours w/kids-Tues-2/17/09
7.25-61 minutes-treadmill 10% incline-roller skate 1 1/2 hrs-Wed-2/18/09
Thurs-2/19/09*
3.4~-25min-treadmill 10% incline-3.1~/22:30~-Fri-2/20/09*
13.85 miles
294.10 in training shoes

2/22/09-2/28/09
3-~3.6total-1.9~-break-2.1~-break-.6~jog-untimed run-PHHH-Sun-2/22/09
4.15~-30:02.61-1.8~/13:12.22-2~/14:58.59-3.1~/22:45.16-4~/28:51-4.15~/30:02.61-Wed-2/25/09
3.1/.15~-21:09.98-1~/6:31.76-2~/13:12.44(6:40.68)-3~/20:11.07(6:58.63)-3.1~/20:56.86(45.79)-Thurs-2/26/09*
Fri-2/27/09*
3~-with PHHH-swim first-20 minute tred water- then 600 Meter swim-150M/4:50.32(freestyle)-475M/15:40.98-500M/16:34.41-550M/18:13.01-600M/19:49.89(mix)-then run-Sat-2/28/09
13.85 miles
307.95 in training shoes

3/1/09-3/7/09
1.1~-run with 10 year old at their pace-9:49.93-Sun-3/1/09
4.15~-treadmill 10% incline-31 minutes-3~/22:25-4~/30:00-Tues-3/3/09
3.1~-1~/7:00.63-2~/14:11.44(7:10.81)(back neighborhood)-3~/21:00.32(6:48.88)(hill)-3.1~/21:42.98(42.66)-3.1~/21:50.29-Wed-3/4/09
Thurs-3/5/09*
Fri-3/6/09*
8.35 miles
316.3 in training shoes

3/8/09-3/14/09-Irish Road Rover 5k
3.1~-Irish Road Rover-20:49 6:43-43/629/6F/1stagegrp-Sun-3/8/09
3.1~-22:17-treadmill 10% incline-Tues-3/10/09
4-30:10-treadmill 10% incline-Wed-3/11/09
Thurs-3/12/09*
Fri-3/13/09*
1~-dog pace-6:20-and another .7 with Olivea age 6 and dog 10min~-Sat-3/14/09
11.2 miles
323.4 in training shoes

3/15/09-3/21/09-Kerrymen Pub 5k/Mary's Walk
3.1~-Kerrymen Pub 5k/Mary's Walk-20:19 6:33-(6:02/12:45/19:35~)-53/794/6F/1stagegrp-Sun-3/15/09
4.2~-30 min 1.8~/12:42.13-2~/14:22.89-3.1~/22:01.32-4~/28:14.90-4.2~/30:03.89-Tues-3/17/09
3.15~-21 min 1~/6:34.36-2~/13:09(6:35.38)-3~/20:05(6:55.56)-3.1~/20:52.26(46.96)-swim w kids 1/2 hour swim and 150M/4:33.17-splits-100M/2:50.69-50M/1:42.48-4:33.17-Wed-3/18/09
4.45~-2.2/20 minute treadmill workout 10% incline-later in day 2.25/20 minutes/6.5 mph-Thurs-3/19/09*
Fri-3/20/09*
swim with kids, drills and 50M/1:23.65-100M/3:02.70(1:37.17)lost rhythm-150M/4:41.08(1:38.38)lost rhythm-Sat-3/21/09
14.45 miles
332.95 in training shoes

11/2/08-1/3/09

11/2/08-11/08/08
5.4~-38:09-Brunswick Commons-Sun-11/2/08
3.1~-20:03.09-1~/6:26.01-2~/12:46.27(6:20.26)-3~/19:24.52(6:38.25)-3.1~/20:03.09(38.57)-Mon-11/3/08#
pullups-9narrowgrip/4widegrip/5neutralgrip-leg lifts x 3-pushups-42/41/35-situps-101/54/39-Tues-11/04/08#
4.5~-30:10-1.8~/12:04-2~/13:38-3.1~/21:01-4~/26:52-4.5~/30:10-Wed-11/5/08#
3.1~-20:12.64-1~/6:28.96-2~/12:53.68(6:24.72)-3~/19:31.60(6:37.92)-3.1~/20:12.64(41.04)-Thurs-11/6/08#*
16 miles - 10.6 on training shoes

11/09/08-11/15/08
pullups-9narrow/5wide/6neutral-pushups-41/40/32-leg lifts x 3-situps 96(101)/51/36-Sun-11/09/08
3.1~-20:17.67-1~/6:20.29-2~/12:47.28(6:26.99)-3~/19:36.57(6:49.29)-3.1~/20:17.67(41.10)-Mon-11/10/08#
Tues-11/12/08#
4.3~-1.8~/12:26-2~/14:03-3.1~/21:34-4~/27:29-4.3~/30:06-Wed-11/12/08#
3.1~-20:05.12-1~/6:17.33-2~/12:41.96(6:24.63)-3~/19:22.51(6:40.55)-3.1~/20:05.12(42.61)-Thurs-11/13/08#*
Fri-11/14/08#
10.5 miles

11/16/08-11/22/08
3.1~-20:19.90-1~/6:27.93-2~/(12:53.49)6:25.56-3~/19:38.05(6:44.56)-3.1~/20:19.90(41.85)-Mon-11/17/08#
Tues-11/18/08#
Wed-11/19/08#
3.1~-20:08.19-1~/6:20.29-2~/12:42.63(6:22.34)-3~/19:25.69(6:43.06)-3.1~/20:08.19(42.50)-Thurs-11/20/08#
6.2 miles
182.5 in training shoes

11/23/08-11/29/08-Turkey Trot 5k/Thanksgiving day 4 miler/Burn off the turkey 5k
4~-run 1 with Owen 9:35-Turkey Trot 3 miler-19:58 pace 6:40 - 50/432/5F/1agegrp-Sun-11/23/08*
4-Thanksgiving Day 4 miler-26:35-6:39-118/1313/8F/2agegrp-Thurs-11/27/08
3.1~-Burn Off the Turkey 5k-20:22-6:34-14/321/4F/2agegrp-Sat-11/29/08
11.1 miles - 0 in training shoes
182.5 in training shoes

11/30/08-12/6/08
Mon-12/01/08#
Tues-12/02/08#
3.1~-20:36.74-1~/6:32.31-2~/13:05.79(6:33.48)-3~/19:57.33(6:51.54)-3.1~/20:36.74(39.41)-Wed-12/03/08#
Thurs-12/04/08#*
Fri-12/05/08#*
3.1 miles
185.6 in training shoes

12/07/08-12/13/08-Jingle Bell 5k
3.1~-Jingle Bell 5k-20:32 pace 6:37-41/426/3F/1stagegrp-Sun-12/07/08
3.1~-20:33.49-1~/6:20.06-2~/12:53.68(6:33.62)-3~/19:48.99(6:55.31)-3.1~/20:33.49(44.50)-Mon-12/8/08#
Tues-12/09/08#
Wed-12/10/08#
4.15~-30:01.60-1.8~/12:54.06-2~/14:37.00-3.1~/22:38.63-4~/28:47-4.15~/30:01.60-icy-Thurs-12/11/08#
3~-treadmill-3%incline??? - 20min-3mph/2min-6.5mph/2min-7mph/2min-7.5mph/2min-8mph/2min-8.5mph/2min-8mph/2min-7.5mph/2min-7mph/2min-3mph/2min-rest-0% incline-10mph/2min-rest-2 min-10mph/2min-walk over 2 miles with dog-Sat-12/13/08
13.35-10.25 in training shoes
195.85 in training shoes

12/14/08-12/20/08
3.1~-20:21.47-1/6:41.37-2~/13:21.57(6:40.20)-3~/20:21.47(6:59.90)dodge electrical wire and warning tape-3.1~/21:05(44.00)-Sun-12/20/08pushups-40/27/20-pullups-5narrow/3wide/4neutral-situps-101/25/25-Mon-12/15/08#
Tues-12/16/08#2.25~-treadmill-22min 10% incline -3mph/2min-3mph/2min-6.5mph/4min(normally9:14 ontreadmill0%incline9:37eq-incline-eq6:43pace)-7mph/2min(normally8:34 ontreadmill0%incline8:56eq-incline-eq6:17pace)-7.5/4min(normally8:00 ontreadmill0%incline8:20eq-incline-eq6:02pace)-8mph/2min(normally7:30 ontreadmill0%incline7:49eq-incline-eq5:44pace)-8.5mph/4min(normally7:04 ontreadmill0%incline7:22eq-incline-eq5:29pace)-3mph/2min-shovel 2 inches of snow off of driveway and walkway-Wed-12/17/08#-snowed 2 inches
4~-30:03.44-1.8~/13:13.28-2~/15:01.13-3.1~/23:13.79-4~/29:46.96-Thurs-12/18/08*-all streets had snow
Fri-12/19/08*
9.35-7.1 in training shoes
202.95 in training shoes

12/21/08-12/27/08
2.25~-Treadmil 20min workout-20 minutes 10% incline-Mon-12/22/08
cross country ski 10 laps around field-Fri-12/26/08
ice skate 1 1/2 hours-Sat-12/27/08
2.25 miles none in training shoes
still 202.95 in training shoes

12/28/08-1/3/08-Epic Finale 5k, Set The Pace 5k
3.1~-Epic Finale 5k-20:42 pace 6:40 15/98/2ndF/1stagegrp foggy 40 degree-rollerskate 1 1/2-2 hours-Sun-12/28/08
3.1~-Set the Pace 5k in Camden-21:58 pace 7:05 12/86/3F/1stagegrp clear 20 degree, I thought it was 4 degrees not including wind chill-Thurs-1/1/08*
Fri-1/2/08*
6.2 miles none in training shoes
still 202.95 in training shoes