Wednesday, July 9, 2008

3mi Record

I set out for another run in the 'hood. Today's route took me around the golf course. The park is boring me. And I think it's better that I pick a route so I'll have to finish in order to get home. The more I run, the closer/faster I get to home. We'll see how long I keep this up though.

I did end up running my fastest 3miler to date. Also the 2nd and 3rd miles were the fastest miles I've ever run. I'm surprised how consistent they were, 9:26 and 9:27. Go ME!! I was pretty beat when I got home and told myself that I was not strength training. Did I mention that my buns are still burning? Luckily it wasn't much of an issue until I hit an incline. Otherwise I was good to go and just concentrating on my breathing. Yes, breathing was part of today's sound track. That reminds me, I don't even remember what music I listened to. I guess I zoned out. Oh wait. I remember now. Brain fart. Anyway, I sucked it up and strength trained. I didn't want to be a wuss. I did push ups too although they're on the schedule for tomorrow. But according to the plan, tomorrow is a rest day. And that's what I plan to do. Sleep in and lay up.

Well, I need to shower and prepare lunch, although I'm still working on my breakfast/post-run smoothie. I'm supposed to be heading to NY today to see a free concert in Brower Park. If my friend doesn't cancel, you can find me there. Peace.

Music: Global Underground: Nubreed #1 by Steve Lawler

Route:--Elev. Avg:42 ft
Location:Willingboro, NJElev. Gain:-3 ft
Date:07/09/08Up/Downhill: [+101/-104]
Time:09:04 AMDifficulty:1.9 / 5.0

Weather:Mostly Cloudy

78 F temp; 79% humidity

82 F heat index; winds Vrbl 3

Distance: 3.00 miles

Speed:6.1 mph

Pace:9' 47 /miHeart Rate:174 bpm (Avg)
199 bpm (Peak)
2x12 Crunches w/Twist
2x15 Dumbbell Chest Press
2x15 Forward Lunges
2x15 Squats
2x15 Hip Flexor
27 Girl Push Ups
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
In Zone
In Zone
193 - 1110h 00m1% 0.03 mi
2111 - 1300h 00m1% 0.03 mi
3130 - 1480h 00m1% 0.03 mi
4148 - 1670h 08m27% 0.81 mi
5167 - 1850h 11m37% 1.12 mi
(none)out of range0h 10m35% 1.09 mi
MilePace (min/mile)Speed (mph)Heart
actual+/- avgactual+/- avg
110' 26+0' 395.8-0.4158-46 ft
29' 26-0' 216.3+0.2181+13 ft
39' 27-0' 206.3+0.2185+30 ft
Versus average of 9' 47 min/mile

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Liz said...

Love your blog, especially the stats, I have to do that!

BTW, you've been tagged....check out my blog for details!!


DawnB said...

congratulations nice run. Enjoy the concert

Steve Stenzel said...

SWEET JOB ON THE 3 MILER!!! Way to go! And those are consistent miles!!

Kate said...

That's awesome! :)

peter said...

Broke 30 for 3 miles. Cool! A sub-30 5K isn't far off!