UWGB Trail

10 Miles 1:10:41
upper 70's sunny
Loop 1 counter clockwise
Mile/Pace/HR
1/7:17/135
2/7:12/150
3/7:21/150
4/7:19/151
4.75/5:01(6:48)152
34:11 147 avg. HR
Loop 2 clockwise
1/6:59/153
2/6:55/159
3/7:06/160
4/6:17/162
4.75/4:14(6:14)162
31:30 158 avg. HR
1/2 mile cool down total of 10
First loop was slower than usual and it felt hard.
Second loop I pushed hard and felt okay. Legs felt heavy
tonight.

Fox River Trail

5 Miles 36:14 7:15 average.
2:30 p.m. low 70's partly sunny and windy
Mile/Pace/HR
1/7:05/No HR was not working correctly.
2/7:13/142
3/7:11/142
4/7:21/142
5/7:23/143
Kept it easy after yesterdays effort. Legs still sore
from yesterday.
57 Miles for the week.

Howard Hills

15 Miles 1:46:30 7:06 average
150 avg. HR 160 max.
8:30 a.m. sunny low 70's
Mile/Pace/HR
1/7:33/130---9/7:09/154
2/7:11/147---10/7:02/154
3/7:08/152---11/7:17/150
4/6:36/149---12/7:01/150
5/7:19/155---13/6:59/151
6/6:58/152---14/7:03/151
7/7:01/152---15/6:46/153
8/7:26/154
Ran 1st mile as warm up then ran 6 hill repeats up
Shawano Ave. by AMS in Howard. Miles 9.5 - 15 were
basically flat with some small hills. HR was in the
157-159 range going up the hills. Good run today felt
better after first 2 hill repeats.

Fox River Trail

Thursday July 10, 2008
6 Miles 43:47 7:12 average
5:15 p.m. cloudy 141 avg HR
Mile/Pace/HR
1/7:29/131
2/7:12/140
3/7:21/143
4/7:15/145
5/7:25/146
6/7:02/147
Seven days in a row of running. Taking Friday off.
Long on Saturday with hill repeats.

Mountain Bay Trail

16 Miles 1:55:23 7:12 average
145 avg HR
5:45 p.m. 70's sunny nice
Mile/Pace/HR
1/7:19/133----9/7:16/144
2/7:25/144----10/6:54/144
3/7:16/147----11/6:50/149
4/7:10/148----12/7:05/146
5/7:22/147----13/7:19/148
6/7:11/147----14/7:18/148
7/7:08/146----15/7:13/147
8/7:22/145----16/7:08/148
Good run. Kept HR under 150 every mile.

Treadmill Run

5 Miles 54:00
6:15 p.m.
Mile/Incline/Speed/HR
1/2%/7.0
2/10%/5.7/145
3/12%/5.2/151
4/15%.4.5/154
5/0%/6.0/135
I usually do 6 on Tuesdays but I was not feeling great
so I listened to my body. Tried to keep HR lower as well
after yesterdays run with higher HR than I should have
run it at. I didn't listen yesterday. Live and learn.

UWGB Trail

Monday July 7 2008
10 Miles 1:09:00
5:30 p.m mid 80's Hot & Humid
Loop 1 33:00 4.75 miles
Loop 2 31:56 4.75 miles
1/2 mile cool down
HR was higher than normal due to the conditions
and me pushing the pace harder than I should have.
Did not wear HR monitor on the second loop. I know it
was high and did not want to see it.