Broadway

10 Miles 1:08:23 6:50 average
153 average HR
5:15 pm) 20's
I wore my heart rate monitor tonight. I have not been wearing
it lately. I figured I better wear it tonight so I can see
how high it is. It was not as bad as I thought it would be.
I guess I'm in better shape than I thought I was. That's a
good thing.
I'm posting my pace per mile and HR so I have it on record.
I have yet to buy a 2009 log book. So this is my only records
for now.
Mile/Pace/HR
1/7:26/136
2/6:47/148
3/6:40/152
4/6:40/155
5/6:41/157
6/6:45/154
7/6:51/157
8/6:54/156
9/6:56/156
10/6:41/161

Gold's Gym

30:00 weight lifting total body
30:00 elliptical
30:00 bike
6:00 p.m.
Not much to say about this workout I felt good that's
about it. Tomorrow I will run outside after work.

InCompetition

5.5 Miles 39:16 7:09 average
5:30 pm) 20's
Good turnout tonight we had 6 runners show up. We have been getting
just 3 of us lately. I felt good I pushed the pace a little harder
this week than I have the last few weeks. Roads were slippery but
better than they have been of late. I wore my screw shoes again.

Bay Park Square Mall

9 Miles 1:07:28 7:30 average
8:00 am) 8 degrees below 0 wind chill & snow.
It was another cold one today but believe it or not this is a
warm up compared to the last couple days. I was actually
overdressed today and got very warm. The last mile was tough
we ran straight into the head wind. I was running with 3 other
guys and we took turns at the lead. Glad I ran outside today it
was not that bad and the footing was better than last week.
Can't wait till Wednesday it might hit 30!

Gold's Gym

30:00 minutes elliptical
30:00 minutes bike
Good new after tomorrow it starts to warm up some what.
Can't wait this is way to cold!

Gold's Gym

7.75 Miles 60:00 Treadmill
Incline/Speed/Minutes
1%/8.0/10
5%/7.0/10
1%/8.5/10
5%/7.0/10
1%/9.0/10
5%/7.0/10
Tried something different tonight. Did some incline for
the first time in months. I usually just set it at 1%
and leave it and adjust the pace not the incline. This
was kind of fun actually. I think I will do something like
this once a week.
20:00 strength training upper body.

Gold's Gym

Treadmill 4.1 Miles 30:00
Elliptical 30:00
Weight training Legs 15:00
Very cold today. It's minus 12 out right now.
Brrrr...