Tuesday, June 30, 2009



Recovery 8K.
547 calories (30% from fat)
AHR 165 (84% max), MHR 181 (92% max)

Monday, June 29, 2009

Level 2 30DS + 20 minute SWIM! (500 meters/20 laps)

I am not a swimmer. I want to be. Today was an adventure to see where I'm at; clearly far from where I need to be. But it was a start! It was fun too.

Sunday, June 28, 2009



8km recovery

AHR 167

Totals June 22-28: 20 miles running + 3 x 30DS

Saturday, June 27, 2009



AHR 163

6km recovery

Friday, June 26, 2009



8km recovery run- too fast.

567 calories (25% from fat)
AHR 170 (86% max)
MHR 184 (93% max)

Wednesday, June 24, 2009

Wed, June 24: JM30DS Level 2
Tues, June 23: JM30DS Level 1 + 5km (3.1) easy run

Tuesday, June 23, 2009

Monday, June 22: JM30DS Level 2 + 5 mile treadmill run (5.6 mph)
Sunday, June 21: Johnny Miles 10km Race (57:56)
Saturday, June 20: Off (~1km walk)
Friday, June 19: 5km (3.1 mile) easy run
Thursday, June 18: JM30DS Level 1 + 5km (3.1 mile) run easy
Wednesday, June 17: off

Tuesday, June 16, 2009

Monday, June 15, 2009



16km long run w/ Mark

Thursday, June 11, 2009

Today: 8km (5 miles) treadmill, 6.6mph (5:40min/km)

Yesterday: 5km recovery run

Monday, June 08, 2009



16km long run. Feeling it! 14 would have been better.

Cornwall Classic 10km

Raced w/ Mark on Saturday. New PR!

Thursday, June 04, 2009



6km recovery
AHR 158 (80% max)
MHR 170 (86% max)


Ran 6 days while in Hawaii for last week or so (May 24-June 1)