Green Lake 10k

Saturday June 28, 2008
6.2 Mile 10k 36.38 + 1.5 mile warm up
10:00 a.m. partly sunny 70's
Mile/Pace/HR
1/6:07/158
2/6:01/164
3/6:27/166
4/6:13/167
5/5:57/165
6/5:58/167
According to my GPS it was only 6 miles. But the course
has lots of tree cover along the way and might have lost
some signal at times.
As far as the race it went well. The first 2 miles was very
hard you run up quite a bit especially the first 3/4 mile.
I was in the lead almost from the start. I ran side by side
with a younger runner for the first 3 miles then he dropped
of the pace. I was able to keep going strong and finished
in first place. This was my first time of actually being the
overall winner. I even got my first trophy! I know it was not
the best competition but a win is a win.

Fox River Trail

Friday June, 27 2008
5 Miles 36:13 7:14 average.
6:00 a.m. partly sunny 70
Mile/Pace/HR
1/7:39/129
2/7:07/144
3/7:16/145
4/7:05/148
5/7:03/149
142 average HR
Good run kept HR lower.

Broadview Y

14 Miles 1:34:48 6:46 average
Low 80's sunny
Mile/Pace/HR
1/7:15/130
2/6:57/146
3/6:39/153
4/6:43/153
5/6:18/160
6/6:34/163
7/6:36/162
8/6:29/163
9/6:39/164
10/6:31/157
11/7:04/158
12/7:12/156
13/6:47/162
14/6:53/161
155 avg. HR
This turned out to be a interesting run. I ran 3 1/2 miles with
the GBRC and we turned around to head back after getting a drink
of water. I started to pull away from the group and decided I
would push the pace a little and meet up with them at the Y at
the 7 mile mark. I would then get a drink and head back out for
3 more for a total of 10. Well I made a wrong turn some where and
was of course I figured no big deal I will go ahead and do my 3
extra now. I kept running and did not see any familiar landmarks
so I stopped at a gas station got a drink of water and asked for
directions of course they didn't now where the Y was. Finally they
said go down that way and make a turn at Mason. So I went out and
started running again but when I got down to Mason I realized I was
way of course now. I was running in the wrong direction so I had to
go back and finally found Webster St and then I new my way back so
I ended up with 14 miles. It's all good though I made it back in
one piece.

Treadmill Run

6 Miles 1:05
Mile/Incline/Speed/HR
1/2%/7.0-7.5
2/10%/6.0/149
3/12%/5.0/151
4/12%/5.0/150
5/15%/4.0-5.5/155
6/0%/7.0/147
151 avg HR
165 max HR
Not a great run felt tired.

UWGB Trail

11 Miles 1:17:04
6:00 P.M. 70's sunny
Loop 1 Clockwise
Mile/Pace/HR
1/7:12/140
2/7:13/152
3/6:48/155
4/6:44/157
4.76/5:04 (6:34)/157
4.76 Miles 33:00 6:55 average
Avg HR 152 max 159
Loop 2 Counter Clockwise
1/7:16/148
2/6:57/158
3/7:20/160
4/6:20/160
4.77/4:34 (6:13)/164
4.77 Miles 32:27 6:51 average
Avg HR 157 max 166
1 1/2 mile cool down for total of 11 miles.
Felt good. Ran second loop with Mike. Perfect
weather tonight.

Fox River Trail

5 Miles 33:33 6:42 average
1:00 p.m. 72 deg. cloudy
Mile/Pace/HR
1/6:40/139
2/6:45/150
3/6:53/150
4/6:34/155
5/6:38/156
150 Average HR
159 Max HR
52 miles for the week

Treadmill Run

12 Miles 2:08
Mile/Incline/Speed/HR
1/2%/7.0-7.5
2/5%/7.0/146
3/8%/6.5/154
4/10%/6.0/158
5/10%/5.5/155
6/10%/5.5/155
7/10%/5.5/154
8/12%/5.0/150
9/12%/5.0/150
10/12%/5.0/152
11/15%/4.5/153
12/0%/6.0/135
151 avg. HR
163 max HR
Most time I have spent on a treadmill ever.
Got kind of boring after a while. Would rather
be outdoors.