2210 miles logged for 2010

2010 mileage 2210 (average over 52 weeks, 42.4 miles a week)
2009 mileage 1978 (average 38 miles a week)
=232 miles more

3 miles easy roads 21:06 (7:02/m)

Legs are recovered from the 10 mile race, good to go for New Years day 3 miler.

3 miles 21:20 (8 X 30 seconds, 30 rec)

2 days off after 10 miler, legs okay today, hopefully good for Sat race. Left achilles is tweaked a bit and general fatigue.

10 miler boxing day 1:01:11(6:08/m)

Untitled by runperryrun at Garmin Connect - Details
5:58, 05:51, 5:55, 6:07, 6:12, 6:13, 5:53, 6:37, 5:55, 5:58
Garmin stats 1:01:13 10.09 miles 06:03/m

Avg HR: 168 bpm
Max HR: 175 bpm
Avg HR: 91 % of Max
Max HR: 95 % of Max

Planned day off race tomorrow

Boxing day 10 miler tomorrow hopefully the roads stay clear :)

3 easy (10 mile race Sunday)

3 miles easy with Jeff roads

5 miles 8 X 30 picks ups

easy 5 with Gary and 8 X 30 seconds pick ups

easy 7

easy 7 miles trails with 2 pick up 150's

10.3 miles easy 75:31 (7:20/m)

Untitled by runperryrun at Garmin Connect - Details10.3 miles with Jeff roads trails up hydro hill and snow 75:31 (7:20/m)

7 miles easy

Untitled by runperryrun at Garmin Connect - Details 7 miler in St. John 30 hills run easy with the Brock U team.

7 mile 30 hill run in the snow 50:28 (7:12/m)

Untitled by runperryrun at Garmin Connect - Details7 mile 30 hill run in the snow 50:28 (7:12/m) first mile I hit 6:00 with half decent footing and then took it easy doing 6 X 100 within the run. Orchard footing was snow and ice.

8 miles (2 X 2 miles workout)

Untitled by runperryrun at Garmin Connect - Details2 mile easy on snowy trails, 2 X 2 miles on icy roads so footing not normal hence the slow times 6:33, 6:29, 6:52, 6:47. 2 mile jog

11.43 miles in 1:19:10 (6:55/m) roads

Untitled by runperryrun at Garmin Connect - Details11.43 miles in 1:19:10 (6:55/m) with Jeff. Good run on the roads rainy.

10 miles 1:02:38 (6:15/m)

Untitled by runperryrun at Garmin Connect - Details 10 mile threshold run 1:02:38 (6:15/m) Average heart rate 161bpm Brock out to merritville/decew/cataract/holland to brown fence on right(31:00 out, 31:38 back) tough in cold and wind cardiac road tough on the way back. mile splits 5:56/6:04/6:13/6:23/6:18/6:02/6:29/6:25/6:31/6:11 87% of max HR

3 hills, 8 miler 56:45 (7:03/m)

Untitled by runperryrun at Garmin Connect - Details 3 hills, 8 miler from Brock 56:45 (7:03/m) First 3 miles good temp HR 160's, 6:07, 6:16(wind), 5:57 then easy running with the man Mr. Kore 81% of max

2 days of self imposed rest

14 days of running so taking Monday and Tuesday off time to rest a bit, under-pad of left foot is progressively getting worse, so I'll let it heal a bit and get back on the road Wed....hopefully the snow will be clear on the roads and the body will be ready for hills/strength work for the winter.

11.41 miles, 1:23:41 (7:19/m) (50 miles for the week and last week)

Untitled by runperryrun at Garmin Connect - Details 11.41 miles 1:23:41 (7:19/m) with Jeff roads for 5 miles trails for 6 average heart rate 149 bpm 81% of max

3 miles easy 6 X 100 strides

Untitled by runperryrun at Garmin Connect - Details easy 3 miles, 23:44 (7:53/m) with 6 X 100 pick ups within, 161, 155, 156, 158, 151, 152. average hr 134 bpm 72% of max

8 X Hansler hill workout, 7 miles

Untitled by runperryrun at Garmin Connect - Details 7 miles total hill workout hansler with Gary. 3 mile warm-up and 8 X Hansler hill jog down for recovery and cool down heart rate on each hill repeat 154, 158, 162, 162, 160, 161, 160, 161, 161, 159 70% of max whole run

6 miles roads 41:33 (6:55/m)

Untitled by runperryrun at Garmin Connect - Details6 miler roads with Jeff 41:33 (6:55/m) average heart rate 147 bpm, 79% of max HR equals the aerobic zone

7.07 miles 44:36 (6:18/m) avg hr 164bpm Lactate threshold zone

Untitled by runperryrun at Garmin Connect - Details7.07 miles 44:36 (6:18/m) roads, winter is here. Used the heart rate monitor in unison with garmin watch worked well my heart rate hit 200 in the first mile and leveled off for the 4 X 5 minute fartleks with 3 minutes steady in between 6:28, 5:53, 6:05, 6:22, 6:27, 6:23, 6:29 0.07-26 seconds
Max HR 207 bpm , avg HR 164 bpm 89% of max