JimmyB's
2010 Running Log
the year of the phoenix

Running Logs:   2006    2007    2008     2009    2010
Marathons, PR's, Profile        Low-HR Training Forum   Race Results
MAF=133 bpm   AT=176 bpm   MHR=199

                                                                                                                                      (H=humidity, DP=dewpoint)

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
12/27 4.92
 0:56:00
 11:23
 176
 .75
 0:15:00
 20:00
 117
 67º
 69%
 56º
 50
 tm 1%
LT tempo run  0:21:00  2.28 mi  9:13 ave pace
12/28
 off









49
 40 minutes stationary bike MAF
yoga/strength
weight 186
12/29
 5.33
 1:15:00
 14:04
 133
 1.00 0:20:00 20:00 116
 64º
 57% 49º 52
 tm 1%
Maf Test 45 minutes:
3.25 miles  ave pace: 13:51
12/30
 off









50
 35 minutes stationary bike MAF
yoga/strength
12/31
 5.21
 0:57:00
 10:56
 176
 .75 0:15:00 20:00 117
 67º
 77%
 59º
 49
 tm 1%
LT tempo run  0:22:00  2.50 mi  8:48 ave pace
1/1











rest
1/2
 5.49
 1:15:00
 13:40
 133
 .75
 0:15:00
 20:00
 111
 64º
 63%
 51º
 49
 tm 1%

12/27-1/2
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 20.95
 4:23:00
 3.25
 1:05:00
 24.20
 5:28:00
year-to-date
 5.49
 1:15:00
 .75
 0:15:00
 6.24
 1:30:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
1/3
 off










rest
1/4
 4.07
 0:45:00
 11:03
 176
 0.75
 0:15:00
 20:00
 113
 64º
 50%
 45º
 48
 tm 1%  AT fartlek
1/5
 off










rest
1/6
 5.50
 1:15:00
 13:38
 133
 1.00
 0:20:00
 20:00
 112
 63º
 45%
 41º
 49
 tm 1%
1/7
 off









48
 45 minutes stationary bike MAF
35 minute walk/yoga/strength
1/8
 4.43
 0:47:00
 10:37
 176
 0.75
 0:15:00
 20:00
 117
 62º
 60%
 47º
 50
 tm 1%
LT tempo run 0:22:00  2.50 mi  8:48 ave pace
1/9
 off










45 minutes stationary bike MAF
yoga/strength

1/3-1/9
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 14.00
 2:47:00
 2.50
 0:50:00
 16.50
 3:37:00
year-to-date
 19.49
 4:03:00
 3.25
 1:05:00
 22.74
 5:08:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
1/10
 4.37
 1:00:00
 13:42
 133
 1.00
 0:20:00
 20:00
 113
 65º
 55%
 48º
 48
 tm 1%
1/11
 1.50
 0:20:00
 13:20
 129
 .75
 0:15:00
 20:00
 112
 60º
 45%
 38º
 49
 tm 1%
45 minutes stationary bike MAF
yoga/strength
1/12
 8.02
 1:35:00
 11:51
 176
 1.00
 0:20:00
 20:00
 117
 63º 70% 53º 49
 tm 1% LT tempo run
0:22:00  2.49 miles  8:50 ave pace
1/13
 off


1.75
 0:45:00
 20:00
 97


49
 yoga/strength
1/14
 3.00
 0:40:00
 13:20
 132
 1.00
 0:20:00
 20:00
 99
 67º
 52%
 48º
 48
 tm 1%
1/15
 7.62
 1:35:00
 12:28
 153
 .75
 0:15:00
 20:00
 114
 62º
 64%
 48º
 49
 tm 1% Maf Test
45:00 3.53 mi ave pace: 12:45
finished with 30:00 at 153 bpm (70%HRR)
1/16
 off










rest

1/10-1/16
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 24.51
 5:10:00
 6.25
 2:15
 30.76
 7:25:00
year-to-date
 44.00
 9:13:00
 9.50
 3:20:00
 53.50
 12:33:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
1/17
 1.55
 0:20:00
 12:54
 128
 .50
 0:10:00
 20:00
68º
 54%
 51º
 49
 tm 1%
45 minutes stationary bike MAF
yoga/strength
1/18
 9.37
 2:00:00
 12:48
 146
 1.00
 0:20:00
 20:00
 114
 70º
 47%
 49º
 49
 tm 1%
1/19
 2.36
 0:30:00
 12:43
 133
 .50
 0:10:00
 20:00
68º
 55%
 51º
 46
 tm 1%
30 minutes stationary bike MAF
yoga/strength
1/20
 8.13
 1:30:00
 11:06
 176
 1.05
 0:21:00
 20:00
 106
 68º
 56%
 52º
 49
 tm 1% LT tempo run
0:22:00  2.53 mi  8:42 ave pace
1/21
 off










rest
1/22
 9.38
 1:50:00
 11:44
 153
 .96
 0:20:00
 20:47
113
 52º
 78%
 45º
 49
 Chattahoochee River
partly sunny wind 6mph
1/23
 off


3.00
 1:00:00
 20:00




yoga

1/17-1/23
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 30.79
 6:10:00
 7.01
 2:21:00
 37.80
 8:31:00
year-to-date
 74.79
 15:23:00
 16.51
 5:41:00
 91.30
 21:04:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
1/24
 off










45:00 stationary bike MAF
yoga/strength
weight 187 lbs.
1/25
 9.47
 1:50:00
 11:37
 153
 .92
 0:19:04
 20:41
 112
 49º
 40%
 25º
 48
 Chattahoochee River
sunny windy 18-31mph
1/26
 off










rest
1/27
 2.35
 0:30:00
 12:46
 133
 .50
 0:10:00
 20:00
64º
 44%
 42º
 48
 tm 1%
30 minutes stationary bike MAF
yoga/strength
1/28
 8.26
 1:35:00
 11:30
 186
 1.00
 0:20:00
 20:00
 118
 66º
 52%
 48º
 49
 LT tempo run
0:22:00  2.54 miles  8:41 ave pace
1/29
 1.53
 0:20:00
 13:04
 131
 .50
 0:10:00
 20:00




tm 1%
  30:00 stationary bike MAF
yoga/strength
1/30
 10.02
 2:00:00
 11:59
 153
 1.00
 0:20:00
 20:00
 115
 66º
 55%
 49º
 49
 tm 1%

1/24-1/30
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 31.63
 6:15:00
 3.92
 1:19:00
 35.55
 7:34:00
year-to-date
 106.42
 21:38:00
 20.43
 7:00:00
 126.85
 28:38:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
1/31
 off










rest
2/1
 3.90
 0:52:00
 13:20
 133
 3.40
 1:08:00
 20:00
 95
 65º
 37%
 37º
 48
 tm 1%
2/2
 off


1.50
 0:30:00
 20:00




tm 1%
2/3
 1.65
 0:22:00
 13:20
 130
 .75
 0:15:00
 20:00
66º
 55%
 49º
 50
 tm 1%
2/4
 off










rest
2/5
 off










rest
2/6
 off










rest

1/31-2/6
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 5.55
 1:14:00
 5.65
 1:53:00
 11.20
 3:07:00
year-to-date
 111.97
 22:52:00
 26.08
 8:53:00
 138.05
 31:45:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
2/7
 3.70
 0:45:00
 12:10
 139
 .75
 0:15:00
 20:00
37º
 50%
 20º
 53
 Chattahoochee River
sunny windy 8 mph
15 minute walk
2/8
 2.77
 0:37:00
 13:20
 132
 1.50
 0:30:00
 20:00
 103
 66º
 49%
 46º
 50
 tm 1%
30 minute walk
2/9
 2.24
 0:30:00
 13:24
 131
 .75
 0:15:00
 20:00
64º
 62%
 51º
 50
 tm 1%
15 minute walk
2/10
 off










rest
2/11
 4.86
 1:05:00
 13:22
 133
 3.67
 1:00:00
 16:21
 109
 64º
 34%
 35º
 48
 tm 1%
Maf Test 45 minutes:
3.35 miles  ave pace: 13:26
with 1 hour walk 3.66 miles
2/12
 off


1.50
 0:30:00
 20:00




30 minute walk
2/13
 3.53
 0:45:00
 12:45
 133
 .75
 0:15:00
 20:00
 107
 64º
 48%
 44º
 48
 tm 1%
15 minute walk
(2:45:00 for week)

2/7-2/13
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 17.10
 3:42:00
 8.92
 2:45:00
 26.02
 6:27:00
year-to-date
 129.07
 26:34:00
 35.00
 11:38:00
 164.07
 38:12:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
2/14
 off










rest
2/15
 off










rest
2/16
 off










rest
2/17
 off










rest
2/18
 off










rest
2/19
 off










rest
2/20
 off










rest

2/14-2/20
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 0
 0
 0
 0
 0
 0
year-to-date
 129.07
 26:34:00
 35.00
 11:38:00
 164.07
 38:12:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
2/21 2.26 0:30:00 13:16 133 1.50 0:30:00
 20:00
 103
 66º
 35%
 38º
 53
 tm 1%   weight 184 lbs.
2/22 am
 2.26
 0:30:00
 13:16
 133
 1.50
 0:30:00
 20:00
 100
 64º
 63%
 51º
 50
 tm 1%
2/22 pm
 1.04
 0:14:00
 13:20
 132
 2.31
 0:46:00
 20:00
 105
 68º
 57%
 52º
 50
 tm 1%
2/23
 1.49
 0:20:00
 13:25
 133
 2.00
 0:40:00
 20:00
 100
 68º
 48%
 47º
 50
 tm 1% yoga/strength
2/24 am
 2.42
 0:32:00
 13:13
 133
 1.50
 0:30:00
 20:00
 98
 67º
 50%
 47º
 49
 tm 1%
2/24 pm
 1.80
 0:24:00
 13:20
 133
 1.90
 0:38:00
 20:00
 105
 67º
 52%
 48º
 49
 tm 1%
2/25
 2.33
 0:31:00
 13:18
 133
 1.50
 0:30:00
 20:00
 99
 64º
 45%
 42º
 49
 tm 1% yoga/strength/yardwork
2/26
 off










rest
2/27
 2.41
 0:32:00
 13:17
 133
 4.40
 1:28:00
 20:00
 108
 68º
 45%
 46º
 49
 tm 1%

2/21-2/27
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 16.01
 3:33:00
 16.61
 5:32:00
 32.62
 9:05:00
year-to-date
 145.08
 30:07:00
 51.61
 17:10:00
 196.69
 47:17:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
2/28
 4.56
 0:59:00
 12:56
 133
 1.50
 0:30:00
 20:00
 99
 67º
 46%
 45º
 48
 tm 1%  weight 185 lbs.
3/1 am
 2.48
 0:33:00
 13:18
 133
 1.65
 0:33:00
 20:00
 97
 67º
 47%
 45º
 48
 tm 1%
3/1 pm
 1.88
 0:25:00
 13:18
 133
 2.05
 0:41:00
 20:00
 101
 67º
 50%
 47º
 49
 tm 1%
3/2
 2.57
 0:34:00
 13:14
 133
 1.50
 0:30:00
 20:00
 97
 65º
 53%
 47º
 51
 tm 1%
3/3 am
 2.34
 0:31:00
 13:15
 133
 1.54
 0:31:00
 20:00
 100
 67º
 47%
 45º
 48
 tm 1%
3/3 pm
 2.10
 0:28:00
 13:20
 133
 1.70
 0:34:00
 20:00
 104
 66º
 52%
 48º
 49
 tm 1%             yoga
3/4
 2.58
 0:34:00
 13:11
 133
 1.50
 0:30:00
 20:00
 103
 69º
 48%
 49º
 49
 tm 1% yoga/strength
3/5
 2.49
 0:33:00
 13:15
 133
 5.90
 1:58:00
 20:00
 101
 67º
 47%
 45º
 50
 tm 1%
3/6
 off


off






rest

2/28-3/6
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 21.00
 4:37:00
 17.34
 5:47:00
 38.34
 10:24:00
year-to-date
 166.08
 34:44:00
 68.95
 22:57:00
 235.03
 57:41:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
3/7
 2.42
 0:32:00
 13:13
 133
 1.50
 0:30:00
 20:00
 102
 68º
 46%
 46º
 50
 tm 1% yoga/strength
3/8 am
 2.65
 0:35:00
 13:12
 133
 1.75
 0:35:00
 20:00
 97
 68º
 46%
 46º
 49
 tm 1% weight 185 lbs.
3/8 pm
 2.49
 0:33:00
 13:15
 133
 1.84
 0:37:00
 20:00
 102
 70º
 48%
 49º
 49
 tm 1%
3/9
 2.26
 0:30:00
 13:16
 133
 1.50
 0:30:00
 20:00
 95
 67º
 51%
 47º
 49
 tm 1%
3/10 am
 1.50
 0:20:00
 13:20
 132
 2.00
 0:40:00
 20:00
 97
 68º
 51%
 49º
 49
 tm 1%
3/10 pm
 2.26
 0:30:00
 13:16
 133
 1.50
 0:30:00
 20:00
 101
 68º
 56%
 52º
 49
 tm 1%
3/11
 2.41
 0:32:00
 13:17
 133
 1.50
 0:30:00
 20:00
 102
 68º
 58%
 53º
 49
 tm 1%r yoga/strength/yardwork
3/12
 2.57
 0:34:00
 13:14
 133
 6.50
 2:10:00
 20:00
 99
 68º
 58%
 53º
 51
 tm 1%
3/13
 off


off






rest

3/7-3/13
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 18.56
 4:06:00
 18.09
 6:02:00
 36.65
 10:08:00
year-to-date
 184.64
 38:50:00
 87.04
 28:59:00
 271.68
 67:49:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
3/14
 off


off






rest
3/15 1.50
 0:20:00 13:20 133 2.00 0:40:00 20:00 105 67º 52% 48º 48 tm 1%
3/16 am
 2.26
 0:30:00
 13:16
 133
 1.50
 0:30:00
 20:00
 101
 69º
 50%
 49º
 50
 tm 1%
3/16 pm
 1.12
 0:15:00
 13:20
 133
 2.25
 0:45:00
 20:00
 106
 69º
 52%
 50º
 51
 tm 1%
3/17
 2.10
 0:28:00
 13:20
 133
 1.60
 0:32:00
 20:00
 102
 66º
 56%
 50º
 49
 tm 1% yoga/strength
3/18 am
 2.34
 0:31:00
 13:15
 133
 1.55
 0:31:00
 20:00
 100
 65º
 56%
 48º
 50
 tm 1%
3/18 pm
 0.60
 0:08:00
 13:20
 126
 2.60
 0:52:00
 20:00
 112
 70º
 42%
 46º
 52
 tm 1%
3/19
 1.19
 0:16:00
 13:20
 131
 2.19
 0:44:00
 20:00
 101
 70º
 48%
 49º
 54
 tm 1%
3/20
 1.64
 0:22:00
 13:20
 132
 5.16
 1:43:00
 20:00
 106
 72º
 46%
 50º
 54
 tm 1%

3/14-3/20
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 12.75
 2:50:00
 18.25
 6:17:00
 31.00
 9:07:00
year-to-date
 197.39
 41:40:00
 105.29
 35:16:00
 302.68
 76:56:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
3/21
 off










rest
3/22
 off










rest
3/23
 0.5
 07:02
 14:04
 131
 0.5
 08:46
 17:32
 125
 77º
 38%
 49º
 52
 tm 0% Candlewoods Suites Winchester, VA
3/24
 off











3/25
 1.41
 19:00
 13:29
 133







warm-up for race
3/25
 5
 42:13
 8:27
 196



52º
 78%
 45º
 54
 Red Rooster Ramble
5-miler Warren, RI
3/25
 .27
 03:57
 14:38
 162
 .33
 06:27
 19:33
 135



cool down
3/26
 off










rest
3/27
 off










rest

3/21-3/27
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 6.73
 1:12:00
 .83
 0:15:00
 7.56
 1:27:00
year-to-date
 204.12
 42:52:00
 106.12
 35:31:00
 310.24
 78:23:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
3/28
 2.18
 0:30:00
 13:46
 133
 1.6
 0:30:00
 18:45
 105
 63º
 29%
 30º
 55
 tm 0% Best Western
Concord, NH
3/29
 off










rest
3/30
 off










rest
3/31
 3.68
 0:40:00
 10:42
 176
 1.6
 0:30:00
 18:45
 117
 73º
 45%
 51º
 54
 tm 1%
LT tempo run  0:20:00  2.09 mi  9:34 ave pace
4/1
 1.93
 0:30:00
 15:33
 120
 1.6
 0:30:00
 18:45
 102
 73º
 54%
 56º
 48
 tm 0%
4/2
 6.77
 1:59:00
 17:39
 131
 0.8
 0:20:00
 25:00
 107
 77º
 50%
 57º
 50
 tm 1%
heart time long run zone
113-133 bpm
4/3
 off










rest

3/28-4/3
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 14.56
 3:40:00
 5.60
 1:50:00
 20.16
 5:30:00
year-to-date
 218.68
 46:32:00
 111.72
 37:21:00
 330.40
 83:53:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
4/4
 2.37
 0:40:00
 16:53
 117
 1.07
 0:20:00
 18:45
 97
 76º
 55%
 58º
 52
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
4/5
 4.46
 1:05:00
 14:34
 133
 0.73
 0:20:00
 27:24
 99
 77º
 56%
 60º
 50
 tm 1% , S
Maf Test 45 minutes:
3.25 miles  ave pace: 13:51
4/6
 2.65
 0:41:00
 15:28
 117
 0.93
 0:20:00
 21:30
 94
 77º
 53%
 59º
 50
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
4/7
 3.90
 0:45:00
 11:32
 179
 0.78
 0:20:00
 25:38
 118
 79º
 55%
 61º
 53
 tm 1%
LT tempo run  0:20:00  2.19 mi  9:08 ave pace
4/8
 off


1.73
 0:30:00
 17:20
 106
 74º
 54%
 56º
 52
 tm 0% yardwork
4/9
 8.85
 2:17:00
 15:29
 132
 0.85
 0:20:00
 23:32
 102
 73º
 52%
 55º
 52
 tm 1%
heart time long run zone
113-133 bpm
4/10
 off










rest

4/4-4/10
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 22.23
 5:28:00
 6.09
 2:10:00
 28.32
 7:38:00
year-to-date
 240.91
 52:00:00
 117.81
 39:31:00
 358.72
 91:31:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
4/11
 2.39
 0:41:00
 17:09
 118
 0.99
 0:20:00
 20:12
 94
 70º
 52%
 51º
 50
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
4/12
 4.46
 1:05:00
 14:34
 133
 0.78
 0:20:00
 25:38
 97
 74º
 52%
 55º
 50
 tm 1%
Maf Test 45 minutes:
3.24 miles  ave pace: 13:53
4/13
 2.78
 0:46:00
 16:33
 116
 0.93
 0:20:00
 21:30
 95
 74º
 54%
 56º
 50
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
4/14
 4.67
 0:45:00
 11:27
 179
 0.74
 0:20:00
 27:02
 116
 75º
 57%
 59º
 50
 tm 1%
LT tempo run  0:20:00  2.19 mi  9:08 ave pace
4/15
 off


15.80
 4:20:00
 16:27
 --
 62º
 68%
 52º
 49
 San Diego /yoga
4/16
 off


5.20
 1:36:00
 18:00
 --
 --
 --
 --
 50
 San Diego
4/17
 off


7.00
 2:06:00
 18:00
 --
 --
 --
 --
 51
 San Diego

4/11-4/17
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 14.30
 3:17:00
 31.44
 9:22:00
 45.74
 12:39:00
year-to-date
 255.21
 55:17:00
 149.25
 48:53:00
 404.46
 104:10:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
4/18
 off










rest       weight 184 lbs.
4/19
 4.58
 1:05:00
 14:12
 133
 .76
 0:20:00
 26:19
 98
 73º
 74%
 65º
 49
 tm 1%
Maf Test 45 minutes:
3.29 miles  ave pace: 13:41
4/20
 2.18
 0:36:00
 16:31
 118
 .96
 0:20:00
 20:50
 95
 71º
 57%
 56º
 51
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
4/21
 3.93
 0:45:00
 11:27
 177
 .74
 0:20:00
 27:02
 109
 72º
 64%
 59º
 49
 tm 1%
LT intervals  6x2:00 
4/22
 off


3.06
 0:50:00
 16:20
 117
 78º
 60%
 64º
 50
 tm 1%
yoga/strength/yardwork
4/22



.91
 0:20:00
 21:59
 95
 78º
 60%
 64º
 50
 tm 0% cooldown after  walk
4/23
 2.51
 0:41:00
 16:20
 117
 .84
 0:20:00
 23:49
 96
 76º
 53%
 57º
 50
 tm 0% recovery
heart time zone 113-118 bpm
 yoga
4/24
 off









48
 rest

4/18-4/24
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 13.20
 3:07:00
 7.27
 2:30:00
 20.47
 5:37:00
year-to-date
 268.41
 58:24:00
 156.52
 51:23:00
 424.93
 109:47:00


date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
4/25
 2.57
 0:42:00
 16:21
 117
 .93
 0:20:00
 21:30
 95
 79º
 57%
 62º
 49
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
  weight 183 lbs.
4/26
 5.29
 1:15:00
 14:11
 133
 .62
 0:20:00
 32:15
 99
 78º
 54%
 61º
 49
 tm 1%
Maf Test 45 minutes:
3.30 miles  ave pace: 13:38
10:00 after test
with 1 x.25 hill @ 4%
4/27
 2.82
 0:42:00
 14:54
 117
 1.03
 0:20:00
 19:25
 95
 71º
 60%
 57º
 50
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
4/28
 5.71
 1:06:00
 11:34
 180
 .95
 0:20:00
 21:03
 107
 68º
 66%
 56º
 47
 tm 1%
LT tempo run  0:21:00  2.34 mi  8:58 ave pace
yardwork
4/29
 2.69
 0:41:00
 15:14
 116
 1.02
 0:20:00
 19:36
 94
 68º
 58%
 53º
 49
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength/yardwork
4/30
 8.62
 2:11:00
 15:12
 133
 .97
 0:20:00
 20:37
 104
 74º
 58%
 58º
 49
 tm 1%
 heart time long run zone
118-133 bpm
5/1
 off










rest

4/25-5/1
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 27.70
 6:37:00
 5.52
 2:00:00
 33.22
 8:37:00
year-to-date
 296.11
 65:01:00
 162.04
 53:23:00
 458.15
 118:24:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
5/2
 2.94
 047:00
 15:59
 116
 1.07
 0:20:00
 18:45
 99
 80º
 57%
 64º
 50
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
weight 183 lbs.
5/3
 5.75
 1:25:00
 14:47
 133
 1.60
 0:30:00
 18:45
 109
 83º
 57%
 66º
 49
 tm 1%
Maf Test 45 minutes:
3.31 miles  ave pace: 13:36
20:00 after test
with 2 x.25 hills @ 4%
5/4
 3.35
 0:51:00
 15:13
 118
 1.07
 0:20:00
 18:45
 97
 79º
 57%
 62º
 50
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength/yardwork
5/5
 5.87
 1:11:00
 12:06
 180
 1.34
 0:25:00
 18:45
 110
 79º
 59%
 63º
 50
 tm 1%
LT tempo run  0:21:00  2.34 mi  8:58 ave pace
yardwork
5/6
 3.74
 1:00:00
 16:03
 117
 1.07
 0:20:00
 18:45
 98
 84º
 55%
 66º
 50
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
5/7
 9.08
 2:18:00
 15:12
 133
 1.07
 0:20:00
 18:45
 109
 84º
 55%
 66º
 51
 tm 1%
 heart time long run zone  118-133 bpm
1 x 2:00 hill @ 3%
yardwork
5/8
 off










rest

5/2-5/8
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 30.73
 7:32:00
 7.22
 2:15:00
 37.95
 9:47:00
year-to-date
 326.84
 72:33:00
 169.28
 55:38:00
 496.12
 128:11:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
5/9
 3.62
 0:51:00
 14:05
 118
 1.07
 0:20:00
 18:45
 91
 75º
 56%
 58º
 51
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
weight 181 lbs.
5/10
 6.38
 1:25:00
 13:19
 133
 1.07
 0:20:00
 18:45
 103
 72º
 56%
 55º
 47
 Maf Test 45 minutes:
3.59 miles  ave pace: 12:32
20:00 after test
with 3 x.25 hills @ 4%
5/11
 3.52
 0:50:00
 14:12
 118
 1.07
 0:20:00
 18:45
 93
 71º
 61%
 57º
 43
 tm 0% recovery
heart time zone 113-118 bpm
5/12
 6.17
 1:11:00
 11:30
 180
 1.34
 0:25:00
 18:45
 102
 79º
 63%
 65º
 46
 tm 1%
LT tempo run  0:21:00  2.36 mi  8:54 ave pace
yardwork
5/13
 3.80
 0:58:00
 15:16
 117
 1.07
 0:20:00
 18:45
 94
 80º
 57%
 64º
 49
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
5/14
 off










heavy yardwork
5/15
 off










heavy yardwork

5/9-5/15 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 23.49
 5:15:00
 5.62
 1:45:00
 29.11
 7:00:00
year-to-date
 350.33
 77:48:00
 174.90
 57:23:00
 525.23
 135:11:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
5/16
 8.09
 1:55:00
 14:13
 133
 1.07
 0:20:00
 18:45
 106
 87º
 82%
 82º
 48
 tm 1%
heart time long run zone
118-133 bpm
  2x 2:00 hill @ 3%
weight 180 lbs.
5/17
 off










rest
5/18
 4.03
 0:59:00
 14:38
 118
 1.07
 0:20:00
 18:45
 94
 80º
 54%
 62º
 47
 tm 0% recovery
heart time zone 113-118 bpm
 yardwork
5/19
 5.06
 1:05:00
 12:51
 133
 1.07
 0:20:00
 18:45
 100
 76º
 50%
 55º
 49
 Maf Test 45 minutes:
3.69 miles  ave pace: 12:12
yardwork
5/20
 off










yardwork
5/21
 4.20
 1:00:00
 14:17
 118
 1.07
 0:20:00
 18:45
 95
 78º
 56%
 62º
 49
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
5/22
 off










rest

5/16-5/22 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 21.48
 4:59:00
 4.28
 1:20:00
 25.76
 6:19:00
year-to-date
 371.81
 82:47:00
 179.18
 58:43:00
 550.99
 141:30:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
5/23
 4.23
 1:00:00
 14:11
 118
 1.07
 0:20:00
 18:45
 90
 83º
 59%
 67º
 48
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
weight 179 lbs.
5/24
 6.63
 1:16:00
 11:28
 180
 1.07
 0:20:00
 18:45
 113
 81º
 50%
 60º
 49
 tm 1%
LT tempo run  0:21:00  2.49 mi  8:26 ave pace
5/25
 4.25
 1:00:00
 14:07
 118
 1.07
 0:20:00
 18:45
 90
 81º
 57%
 64º
 49
 tm 0% recovery
heart time zone 113-118 bpm
 yoga/strength
5/26
 10.31
 2:25:00
 14:04
 133
 1.07
 0:20:00
 18:45
 110
 82º
 55%
 65º
 48
 tm 1%
heart time long run zone
118-133 bpm
  3 x 2:00 hill @ 3%
5/27
 off










rest
5/28
 5.10
 1:05:00
 12:45
 133
 1.07
 0:20:00
 18:45
 99
 79º
 48%
 57º
 46
 Maf Test 45 minutes:
3.73 miles  ave pace: 12:04
yoga
5/29
 off


4.10
 2:00:00





Walking around Savannah, GA

5/23-5/29 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 30.52
 6:46:00
 9.45
 3:40:00
 39.97
 10:26:00
year-to-date
 402.33
 89:33:00
 188.63
 62:23:00
 590.96
 151:56:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
5/30
 off










rest
5/31
 1.68
 0:24:00
 14:17
 117



73º
 100%
 73º
 49
 warm-up for 5k race
5/31
 3.11
 0:23:49
 7:40
 190



73º
 100%
 73º
Celebrate America 5k Alpharetta, GA USA
hard rain w 5-10 mph
5/31
 1.10
 0:16:00
 14:33
 150
 .50
 0:10:00
 0:20:00
 105
 73º
 100%
 73º
cool-down after race
6/1
 off










rest
6/2
 4.23
 1:00:00
 14:11
 118
 1.07
 0:20:00
 18:45
 92
 82º
 57%
 66º
 49
 tm 0% recovery
heart time zone 113-118 bpm
6/3
 1.73
 0:25:00
 14:27
 113
 .54
 0:10:00
 18:45
 88
 78º
 44%
 55º
 45
 tm 0% recovery
6/4
 3.10
 0:46:00
 14:50
 118
 1.07
 0:20:00
 18:45
 90
 82º
 54%
 64º
 48
 tm 0% recovery
heart time zone 113-118 bpm
yoga
6/5
 off










rest

5/30-6/5
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 14.95
 3:14:00
 3.18
 1:00:00
 18.13
 4:14:00
year-to-date
 417.28
 92:47:00
 191.81
 63:23:00
 609.09
 156:10:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
6/6/10
 4.28
 0:59:00
 13:47
 118
 1.07
 0:20:00
 18:45
 96
 82º
 43%
 58º
 48
 tm 0% recovery
heart time zone 113-118 bpm
yoga/strength
weight: 177 lbs
6/7/08
 6.98
 1:30:00
 12:54
 133
 1.07
 0:20:00
 18:45
 102
 80º
 47%
 59º
 48
 Maf Test 45 minutes:
3.78 miles  ave pace: 11:54
25:00 after test
with 3 x.25 hills @ 4%
6/8/10
 4.36
 1:00:00
 13:46
 118
 1.07
 0:20:00
 18:45
 93
 78º
 57%
 62º
 49
 tm 0% recovery
heart time zone 113-118 bpm
yoga/strength
6/9/10
 10.27
 2:16:00
 13:15
 133
 1.07
 0:20:00
 18:45
 108
 82º
 49%
 61º
 48
 tm 1%
heart time long run zone
118-133 bpm
  3 x 2:00 hill @ 3%
6/10/10
 off










rest
6/11/10
 off










rest
6/12/10
 2.15
 0:30:00
 13:58
 114
 .54
 0:10:00
 18:45
 90
 76º
 39%
 50º
 48
 tm 0% recovery

6/6-6/12
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 28.04
 6:15:00
 4.82
 1:30:00
 32.86
 7:45:00
year-to-date
 445.32
 99:02:00
 196.63
 64:53:00
 641.95
 163:55:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
6/13/10
 4.49
 1:00:00
 13:22
 117
 1.07
 0:20:00
 18:45
 86
 78º
 43%
 54º
 46
 tm 0% recovery
heart time zone 113-118 bpm
weight: 176 lbs
6/14/10
 5.36
 1:05:00
 12:08
 133
 1.07
 0:20:00
 18:45
 97
 81º
 45%
 57º
 48
 Maf Test 45 minutes:
3.92 miles  ave pace: 11:29
 yoga/strength
6/15/10
 4.48
 1:00:00
 13:24
 118
 1.07
 0:20:00
 18:45
 96
 79º
 43%
 54º
 49
 tm 0% recovery
heart time zone 113-118 bpm
yoga
6/16/10
 off










heavy yardwork
6/17/10
 off










yoga/strength
6/18/10
 off










rest
6/19/10
 1
 0:13:25
 13:25
 110
 2
 0:40:00
 20:00
 --
 78º
 81º
 72º
 50
 warm-up/cooldown
at Possum Trot 10k
6/19/10
 6.21
 0:51:06
 8:14
 194



78º
 81º
 72º
 50
 Possum Trot 10k
Roswell, GA USA
sunny  wind 4mph

6/13-6/19
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 21.54
 4:10:00
 5.21
 1:40:00
 26.75
 5:50:00
year-to-date
 466.86
 103:12:00
 201.84
 66:33:00
 668.70
 169:45:00

date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
6/20/10
 off










rest
weight: 176 lbs
6/21/10
 off










rest
6/22/10
 2.08
 0:30:00
 14:25
 113
 .53
 0:10:00
 18:45
 88
 77º
 43%
 53º
 49
 tm 0% recovery
yoga
6/23/10
 off










rest
6/24/10
 3.89
 1:00:00
 15:25
 115
 .64
 0:12:00
 18:45
 94
 81º
 41%
 55º
 50
 tm 0% recovery
heart time zone 113-118 bpm
6/25/10
 off










rest
6/26/10
 off










rest

6/20-6/26
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 5.97
 1:30:00
 1.17
 0:22:00
 7.14
 1:52:00
year-to-date







date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
6/27/10
 4.11
 1:00:00
 14:36
 116
 1.07
 0:20:00
 18:45
 95
 78º
 49%
 58º
 --
 tm 0% recovery
heart time zone 113-118 bpm
weight: 175 lbs.
6/28/10
 1.35
 0:20:00
 14:49
 114
 0.53
 0:10:00
 18:45
 93
 78º
 37%
 50º
 --
 tm 0% recovery
6/29/10
 off










rest
6/30/10
 3.48
 0:49:00
 14:05
 118
 1.07
 0:20:00
 18:45
 97
 80º
 46%
 58º
 --
 tm 0% recovery
heart time zone 113-118 bpm
yoga/strength
7/1/10
 off










rest
7/2/10
 3.08
 0:45:00
 14:37
 114
 .53
 0:10:00
 18:45
 88
 78º
 49%
 58º
 51
 tm 0% recovery
7/3/10
 off










rest

6/27-7/3
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 12.02
 2:54:00
 3.20
 1:00:00
 15.22
 3:54:00
year-to-date







date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
7/4/10
 6.21
 0:50:14
 8:05
 --
 2
 0:40:00
 20:00
 --
 69º
 70%
 58º
 --
 Peachtree Road Race 10k
Atlanta, GA, USA
 weight: 173 lbs.
7/5/10
 off


1.5
 0:30:00
 20:00




rest
7/6/10
 2.00
 0:32:00
 16:00
 112
 0.7
 0:13:00
 18:45
 93
 81º
 41%
 55º
 50
 tm 0% recovery
yoga
7/7/10
 2.01
 0:30:00
 14:56
 113
 0.8
 0:15:00
 18:45
 89
 78º
 37%
 50º
 50
 tm 0% recovery
7/8/10
 off


1
 0:30:00





rest
walked around the neighborhood
7/9/10
 off


1.5
 0:50:00





rest
walked around the neighborhood
7/10/10
 off


2
 1:00:00





rest
walked around the neighborhood

7/4-7/11
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 10.23
 1:52:00
 5
 3:58:00
 15.23
 5:50:00
year-to-date






date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
7/11/10
 2
 0:32:00
 16:00
 113
 .53
 0:10:00
 18:45
 93
 --
 --
 ---
 --
 tm 0%
7/12/10
 off










rest
7/13/10
 off










rest
7/14/10
 4.22
 1:06:00
 15:38
 133
 .83
 0:15:00
 18:45
 103
 78º
 40%
 52º
 50
 Maf Test 45 minutes:
2.96 miles  ave pace: 15:12
 yoga/strength
7/15/10
 off










rest
7/16/10
 off










rest
7/17/10
 off










rest

7/12-7/18
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 6.22
 1:38:00
 1.36
 0:25:00
 7.58
 2:03:00
year-to-date






date run
miles		 run
time		 run
ave
pace
 peak
ave HR
in a mile
 walk
miles
 walk
 time
 walk
ave
pace
ave HR
last mile
 ºF H D
P		 RHR Course/Notes
7/18/10
 off











7/19/10
 off











7/20/10
 3.90
 1:00:00
 15:23
 130
 0.80
 0:15:00
 18:45
 110
 78º
 40%
 52º
tm 0-1%
7/21/10
 2.23
 0:35:00
 15:42
 119
 0.80
 0:15:00
 18:45
 98
 78º
 40%
 52º
tm o% recovery
7/22/10
 4.02
 1:00:00
 14:56
 133
 0.80
 0:15:00
 18:45
 98
 78º
 40%
 52º
tm 0% yoga
7/23/10
 1.49
 0:25:00
 16:47
 118
 0.53
 0:10:00
 18:45
 96
 78º
 40%
 52º
tm 0%
7/24/10
 3.05
 0:45:00
 15:05
 133
 0.74
 0:15:00
 20:16
 98
 78º
 40%
 52º
tm 0% yoga

7/18-7/24
 run miles
 run time
 walk miles
 walk time
 total miles
 total time
week
 14.69
 3:45:00
 3.67
 1:10:00
 18.36
 4:55:00
year-to-date






Plays by Jimmy Brunelle:
One-Act Plays For Teens, High Schools
One-Act Plays