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

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.

8km recovery

AHR 167

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

AHR 163

6km recovery

8km recovery run- too fast.

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

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

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

16km long run w/ Mark

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

Yesterday: 5km recovery run

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

Cornwall Classic 10km

Raced w/ Mark on Saturday. New PR!

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)

5km at half marathon race pace AHR 173 (88% max) MHR 184 (93% max)

6km recovery run

9.5k w/ 6 x 400m repeats @ 2:00 each

2009 Bluenose Marathon 10km Race

Place Name City Bib# Time Chip Pace Category Category
Place Gender
Place
598 BRIA BROWN CHARLOTTETOWN 3145 57:19.3 56:58.7 5:44 Women 20 - 29 61/308 214/1204

Very hilly route! I was hoping to run a <55min but knew that was ambitious. I still set a PR and am happy with the run. BE ran 49:54 and also set a PR. Next race is June 6th- another 10km which is much flatter so I know I can get <55min!

5km recovery run
AHR 155 (79% max), MHR 170 (86% max)