Fox River Trail

6.5 Miles 45:47 7:02 average
147 avg. HR 155 max.
10:30 a.m. 75 sunny
Mile/Pace/HR
1/6:55/135
2/7:03/146
3/7:04/149
4/6:58/150
5/6:55/151
6/7:15/151
6.5/3:35(7:03)/151
Okay run but felt tired from yesterdays run.
55 miles for the week.

Treadmill Run

13 Miles 2:20:00
10:00 a.m.
Mile/Incline/Speed/HR
1/2%/7.0
2/5%/6.5/145//////8/12%/5.2/150
3/10%/5.5/150////9/12%/5.2/150
4/10%/5.5/152////10/12%/5.2/150
5/10%/5.5/152////11/15%/4.7/151
6/10%/5.5/151////12/15%/5.0/155
7/12%/5.2/148////13/0%/6.0/130
Good run but very hard. Tried to keep HR in the
low 150's. Drank about 45 oz. during the run and had a gel
before and at the 1 hour mark. Weighed when I got home and
was 147. I think I was around 152 before the run so yes I
lost lots of water weight. Need to drink more before run
and during.

The Fox Firecracker 5k

3.1 Miles 17:47 5:43 average
8:00 a.m sunny PERFECT
Mile 1 5:47
Mile 2 5:41
Mile 3 5:45
Mile 3.1 :33 (5:20)
Good run only 8 seconds of PR. Course was challenging.
Placed 5th overall. This was the first annual run put on
by the Fox Cities Triathlon Club. They did a Awesome Job!!!
Great turnout over 500 runners! Lots of good food at the
finish and the t-shirts are awesome. Rode down with my
brother he ran it as well. It was a good time. Can't wait
till next year!
2 Mile warm up 5 miles total.
Coolest mailbox in the world! My nephew painted this for
my brother.

Fox River Trail

15 Miles 1:43:13 6:53 average
6:00 p.m. cloudy 60's
Mile/Pace/HR
1/7:00---------10/6:41/149
2/6:52/145----11/6:48/149
3/6:56/148----12/6:50/150
4/6:56/149----13/6:46/148
5/6:57/147----14/6:47/151
6/7:09/145----15/6:27/154
7/7:09/147----148 avg. HR
8/7:03/147
9/6:44/149
Great Run! Felt good. HR was nice and steady.

Treadmill Run

6 Miles 63:00
Mile/Incline/Speed/HR
1/2%/7.0-7.5
2/10%/6.0/155
3/12%/5.0/150
4/12%/5.0/154
5/15%/4.5/158
6/0%/7.0-9.0/156
Okay run. Sweated alot.

UWGB Trail

9.5 Miles 1:04:27 6:47 average
5:30 P.M. 70's sunny
Loop 1 Counter Clockwise
Mile/Pace/HR
1/6:52/139
2/7:17/155
3/6:50/155
4/6:49/156
4.75/5:01 (6:55)/158
4.75 Miles 32:50 6:53 average
Avg HR 152
Loop 2 Clockwise
1/6:42/153
2/7:00/156
3/7:26/161
4/6:26/161
4.77/4:34 (6:12)/165
4.75 Miles 31:37 6:44 average
Avg HR 158
Ran with a co-worker. He is fast this was a easy pace for him.
Legs felt a little heavy from yesterday's run.

Fox River Trail

16.5 Miles 1:53:21 6:52 average
9:30 a.m. 60's light rain.
Mile/Pace/HR
1/7:02/135-----10/6:47/150
2/6:47/149-----11/6:59/148
3/6:41/152-----12/6:51/149
4/6:50/152-----13/6:54/148
5/6:51/151-----14/6:46/149
6/6:52/152-----15/6:43/152
7/6:51/152-----16/6:58/151
8/7:07/151-----16.5/3:25(6:47)151
9/6:57/150-----149 average HR
------------------155 max HR
My HR was very steady today did not change much at all
the whole run it was between 148 and 152. That's a good sign
especially since I only drank 30 oz. on this run. Plus with
the race yesterday I figured it would be all over.
60 Miles on the week.
Less than 50 days till PPM !!!