3 miles, 17:18 (5:46/m)

5:49, 5:45, 5:44

4 miles, 26:07(6:32/m) wet trails

6:37, 7:00 (up hydro) 5:51, 6:38
muddy trails.....with Marko

8 miles, 3 hills, 47:00 (5:52/m)

5:20, 5:45, 5:36, 5:46, 5:42, 5:51, 6:54(brock hill), 6:00....very windy




last time I did this run no wind

Sunday, August 23, 2015

8 miles, 3 hills run, 45:41 (5:43/m)

5:34, 5:30, 5:15, 5:48, 5:39, 5:53, 6:22, 5:34
back of brock by tennis courts, out to merittville, decew, pelham, glendale, glenridge, up to lights right and back to tennis courts. brock hill almost killed me couldn't get that mile under 6. all garmined

3 miles, 16:03 (5:21/m) roads

5:35, 5:14, 5:10 roads,
home right on riverview left on lockhart left on glenridge right onto riverview ended just past to riverview Glendale corner...

4 miles trails wet, 22:05(5:31/m)

5:34, 5:32, 5:29, 5:26......last mile in the dark on trail footing awkward ;)

10 miles, 1:09:37 (6:58/m) trails

6:55, 6:51, 7:01, 6:51, 6:47,
7:01, 7:20, 7:16, 6:49, 6:39

4 miles trails.....22:22 (5:36/m)

5:35, 5:28, 5:38, 5:38
Marko on bike :)

4 miles wet creek trails, 23:01 (5:45/m)

5:53, 5:50, 5:37, 5:37

6 miles, 32:44 (5:27/m)

down Glendale, Pelham to 8th ave towards  rockway and back,
5:25, 5:23, 5:29,5:27, 5:31, 5:29

3 miles, 16:35 (5:32/m) roads

5:52, 5:21, 5:19

4 miles, 22:02 (5:30/m) trails

5:43, 5:25, 5:35, 5:15

easy 5 trails

6 miles, 35:29 (5:55/m) wet windy trails

5:50, 5:47, 5:47, 5:48, 5:56, 6:17(soggy trail no grip)

5 trails (35:00)

4 miles, brock trails, 23:23 (5:51/m)

5:52, 5:43, 5:48, 5:56

8 miles, creek trail into port, 49:54(6:22/m)

6:32, 6:29, 6:10, 5:58, 5:56, 5:57, 6:15, 6:31

4 miles, creek trail

5:33, 5:23, 5:28, 5:23
Wet, and trail footing not good...trail all harrowed u p

5 miles , 35:00 (7:00/m)

8 miles, trails, 56:00(7:00/m)

10 miles, trails up to morningstar mill, 68:07 (6:50/m)

6:58, 7:04 up (hydrohill), 6:31, 6:24, 6:57,
7:10, 6:38, 6:46, 6:17(down hydro), 7:15

5 miles creek trail wet, 29:35 (5:55/m)

6:00, 6:04, 5:59, 5:39, 5:50

6 easy trails

creek 4 miles

Very windy today.....
5:20, 5:29, 5:18, 5:30
1st and 3rd with wind, 2 and 4th against

8 miles trails to port 47:24 (5:55/m)

5:59, 6:05, 5:50, 5:39, 6:05, 5:38, 5:54, 6:08

easy 5 miles

4 miles

creek trail
5:24, 5:22, 5:15, 5:20

6 miles, 36:32 (6:05/m)

6:33(trail), 7:11(up hydrohill), 6:06, 5:26, 5:28, 5:43

5 miles trails

4 miles creek

5:38/5:30/5:30/ 5:22

easy 6 miles trails

3.5 miles easy

4.5 miles, 30:40 (6:49/m)

12 miles, 1:22:34 (6:53/m) trails

past 3 runs

Sun, 20 Sep 2015 17:52:11 +0800

4 miles, 25:34 (6:23/m)

6:43, 6:17, 6:20, 6:15

on the track in China, Huami international school

 

Mon.....flood rains

Tuesday Sep 22/15

4 miles, 23:16 (5:49/m)

on the track in China, Huami international school

Thursday Sept 24/15

hottest day yet very humid

4 miles, 23:29 (5:53/m)

5:57, 5:46, 5:46, 6:00

5 miles easy trails

easy 5 trails

8 miles, trails, 54:40 (6:50/m)

Into port and back

trails creek 4 miles, 22:00 (5:30/m)

5:28, 5:32, 5:25, 5:35
hot and wind.

2 x 1.5 miles

8:05, 7:50...was going to do 3 but too hot.

3 easy

easy 5

3 miles roads, 16:05 (5:22/m)

home riverview lockhart glendridge riverview Glendale
5:40, 5:05, 5:20

7.28 miles 49:28 with jeff trails

7:09/6:45/6:46/6:43/6:50/6:40/6:41

8 miles, 3 hills run, 45:41 (5:43/m)

5:34, 5:30, 5:15, 5:48, 5:39, 5:53, 6:22, 5:34
back of brock by tennis courts, out to merittville, decew, pelham, glendale, glenridge, up to lights right and back to tennis courts. brock hill almost killed me couldn't get that mile under 6. all garmined

Track 12 X 400 off 1 min rest

75, 73, 73, 73
74, 73, 72, 72
72, 72, 72, 71

moonlight run 5k, 16:55 3rd overall

Hit the mile in 5:20, hit 2nd mile in 10:46, in group of 4 with Jim Park and 2 other guys. We were all leading and mixing things up and in about the last 800 meters 2 guys took off and me and Jim were together....some uphill sections in the last mile and it was pretty hot, anyhow Jim dropped off a bit in last 800 and ended around 17:04 I hit 16:55. It was a good race I should of went harder with the other 2 guys but was a little worried about stitching like my last race anyhow all good....Mark finished the race as well and was very happy:) Proud of him.


results http://www.yellowjacketracing.com/files/user/654_2015_1_OV_Moonlight.htm


video https://www.youtube.com/watch?v=dnZsFCeLmD4&feature=youtu.be

6 miles easy trails

5 easy trails jeff

easy 3 miles with Mark

trails 12 mile creek

4 miles, 21:40 (5:25/m)

5:23, 5:25, 5:25, 5:27
12 mile creek trail again

easy 4 miles roads

pm: easy 4 miles, 28:14 (7:03/m) trails

4 miles, 21:47 (5:27/m)

hit the 12 mile creek trail and did the trail from gate to far side of tressel and back twice.
5:36, 5:21, 5:28, 5:22
diaphragm still sore from race and loosened up after the mile. I haven't had a stitch since I ran with Andy Kore.

4 x 1200 track

3:51/3:51/3:50/3:49

3 miles, track, 15:48 (5:16/m)

5:21, 5:15, 5:12

8 miles 58:42(7:20/m)

trails,
6:53/7:06/7:15/7:13/7:26/7:23/7:31/7:50

8 miles easy

easy trail 8 miles, 61:00 (7:37/m)

trails to hydro
up and into trail along hydro fence
back out to brock main path onto path 2 bridges
and out to merittville to path around lake Gibson
then back down merritville and brock hill lockhart
and down to castlewood/riverview

8 miles 45:54 (5:45/m)

out 4 miles, craiglee/riverview/Glendale/Pelham/8th ave towards rockway
then back
5:53/5:37/5:39/5:49/5:48/5:49/5:39/5:36
210 pushups

6 miles, 40:00 (6:40/m)

7 days of 6 miles complete.

6 miles, 43:12 (7:12/m)

on the trails hit first mile in 6:07 and
then took it easy not feeling too great

6 miles, 45:00 (7:30/m)

6 miles on trails up hydro hill
out over 2 bridges basically to decew and back.

6 miles, 35:30 (5:55/m)

6 miles, 40:42 (6:44/m)

6 miles easy

6 miles trails up hydro

6 miles trails, 37:03 (6:10/m)

into port and back with Mark on bike:)
6:26/6:15/6:03/6:28/6:09/5:42

4 miles trails, 23:07 (5:46/m)

12 mile creek, out 2 miles to new arena and back
5:50, 5:47, 5:42, 5:45

4 miles, 27:07 (6:46/m)

12 mile creek trail
6:35, 6:45, 6:46, 6:58

4 miles, 23:14 (5:48/m)

out 2 with wind back against the wind
5:45, 5:20, 5:58, 6:11

a couple 4 milers 6:20 miles

had issues with china blocking me from blogger and all google stuff.....finally worked around it

4 miles, 24:06(6:01/m)

6:20, 6:15, 5:43, 5:48................hot

6 miles, 40:35 (6:46/m)

35 degrees 72% humidity.....sweat factory :)

6 miles, 41:30 (6:55/m)

hot 78% humidity

4 miles, 24:38 (6:10/m)

hot

4 miles, 27:55(6:59/m)

4 miles, 27:16 (6:49/m)

35 degrees 72% humidity

4 miles, 21:52 (5:28/m)

5:46, 5:29, 5:15, 5:22
33 degrees and 62% humidity......

4 miles, 27:15 (6:49/m)

hot

4 miles, 27:27 (6:52/m)

hotttttttttttttttttttttttttt:)

4 miles, 22:31(5:37/m)

105 degrees and 72% humidity, sauna
6:00, 5:33, 5:27, 5:31
sweating 24/7
 

4 miles, 25:48 (6:27/m)

hot.....progression run
7:05, 6:25, 6:11, 6:07

4 miles, 27:32 (6:53/m)

hot

4 miles, 23:19 (5:49/m)

6:08, 6:02, 5:34, 5:35
34 degrees and 77% humidity

4 miles, 24:55 (6:13/m)

7:05/6:06/5:44/6:00
27 degrees and 87% humidity

4 miles, 22:47 (5:41/m)

6:12/5:42/5:26/5:27
26 degrees, 92% humidity
 

4 miles, 25:20 (6:20/m)

sauna survival run
33 degrees humidity 64%
always sweating 24/7
 

8 miles, 47:16 (5:54/m)

4 miles out 23:00, 4 miles back 24:16
97% humidity tough coming back too hot

8 miles, 49:47 (6:13/m)

96% humidity

8 miles, 54:37 (6:49/m)

humidity 84%

8 miles, 52:28 (6:33/m)

86 degrees, humidity 72%

8 miles, 50:41 (6:20/m)

easy run 95% humidity....

6 miles, 41:51 (6:58/m)

humidity 81%

6 miles, 43:45 (7:17/m)

93 degrees and humidity 66%

6 miles, 40:45 (6:47/m)

humidity 76%

6 miles, 40:12 (6:42/m)

76% humidity

6 miles, 40:27(6:44/m)

89% humidity,  a sauna ;)
sweat factory
hope it breaks soon....

6 miles, 39:48 (6:38/m)

humidity 87%.....

6 miles, 37:52 (6:18/m)

humidity 57%

4 miles, 22:29 (5:37/m)

5:50, 5:38, 5:35, 5:36
humidity 85%, getting somewhat used to it finally:)

4 miles, 24:19 (6:04/m)

6:34, 6:04, 5:48, 5:52
70% humidity......

4 miles, 24:33 (6:08/m)

6:45, 6:13, 5:43, 5:52
hot, humidity 64%

4 miles, 24:29 (6:07/m)

6:44,6:24, 5:47, 5:34

4 miles easy, 27:27 (6:51/m)

 

4 miles, 26:26 (6:36/m)

6:53, 6:25, 6:43, 6:25
humidity 63%

4 miles, 26:56 (6:44/m)

6:38, 6:27, 6:53, 6:58
74% humidity.....
4 milers this week I guess humidity drains yah

4 miles, 23:11 (5:47/m)

90 degrees and 60% humidity......I felt it that is for sure.....take some getting used to this heat, out 2 against wind and back 2 with...
5:55, 6:11, 5:31, 5:30

8 miles, 55:13(6:54/m)

7:04, 6:45, 6:48, 7:13, 6:58, 6:24, 6:41, 7:16

8 miles, 55:06 (6:53/m)

7:03, 6:51, 6:57, 7:14,
6:40, 6:36, 6:59, 6:41

8 miles, 46:28 (5:48/m)

6:08, 5:34, 5:29, 5:41,
5:47, 5:53, 5:54, 5:56
out with wind back against the wind
210 pushups

3 miles, 16:58 (5:39/m)

5:53, 5:24, 5:39

6 miles, 37:03 (6:10/m)

13 days off due to cutting hand,
very hot and humid,
6:09, 6:07, 6:07, 6:03, 6:17, 6:16
85 degrees and 60% humidity

8 miles, 53:01 (6:37/m)

6:29, 6:31, 6:38, 6:38, 6:40, 6:30, 6:47, 6:43
humidity 64%

6 miles, 36:40 (6:06/m)

6:07, 6:03, 6:11, 6:07， 6:12
hot humidity at 73%

5 miles, 30:38 (6:07/m)

6:16, 6:04, 5:59, 6:07, 6:08
Hot and humidity is at 60% the past 3 days,
harder to run that's for sure

6 miles, 38:36 (6:26/m)

6:39, 6:27, 6:22, 6:22, 6:18, 6:25

5 miles, 29:52 (5:58/m)

6:12, 6:12, 5:40, 5:55, 5:50
pulled lower back muscle lifting something for colleague,
so just testing it out,
felt okay during run

6 miles easy , 38:20 (6:25/m)

6:25, 6:09, 6:24, 6:19, 6:33, 6:41

5 miles, 28:47 （5:45/m)

5:40， 5:37， 5:37， 5:59， 5:54
last 2 miles against wind

8 miles, 45:49 (5:43/m)

5:42, 5:31, 5:30, 5:42 
5:43, 5:47, 5:49, 6:00  
rough run, had some time off travelling around Korea and China
Got runs in here and there, not time to post
 https://connect.garmin.com/activity/712930564

4 miles, 23:12 (5:48/m)

6:02, 5:36, 5:44, 5:47
in park again cold

8 miles, 46:38 (5:50/m)

5:48, 5:43, 5:38, 5:47, 5:50, 6:01, 5:53, 5:53
in Ilsan, korea a mile in a hilly park 8 times,
slippery ice.

7 miles 41:32 (5:56/m)

5:23, 5:39, 5:43, 5:57, 6:24, 5:54, 6:28
windy and cold got blown around good. wind won today :)
in seoul korea

7 miles, 45:29 (6:30/m)

in Seoul Korea, found a good trail in Nowan

8 miles, 44:25 (5:33/m)

5:36, 5:28, 5:29, 5:33, 5:31, 5:28, 5:36, 5:40
went through 5 miles in 27:40
http://connect.garmin.com/activity/692431050
ran well and hit a headwind last 2 miles

8 miles, 45:01 (5:37/m)

5:41, 5:27, 5:23, 5:40, 5:38, 5:39, 5:43, 5:47
went thru 5 miles in 27:50 and 3 miles in 16:30
tough coming back against hard wind
http://connect.garmin.com/activity/690232994

8 miles, 44:47 (5:35/m)

5:47, 5:30, 5:32, 5:38, 5:37, 5:31, 5:35, 5:30
http://connect.garmin.com/activity/686334224

8 miles, 46:10 (5:46/m)

6:10，5:55， 5:41， 5:53， 5:58， 5:39， 5:22， 5:27
http://connect.garmin.com/activity/685094609

8 miles, 47:40 (5:57/m)

6:03, 5:57, 5:58, 6:03,
5:55, 5:49, 6:01, 5:49
http://connect.garmin.com/activity/683012820

8 miles, 45:20 (5:40/m)

5:52, 5:33, 5:38, 5:46, 5:52, 5:34, 5:32, 5:26
http://connect.garmin.com/activity/679608136

8 miles, 46:44 (5:50/m)

6:02, 5:48, 5:49, 5:55, 5:47, 5:50, 5:45, 5:41
http://connect.garmin.com/activity/678150461

8 miles, 50:13 (6:16/m)

6:24, 6:06, 6:15, 6:15 
6:05, 6:15, 6:26, 6:21
http://connect.garmin.com/activity/673925981

8 miles 51:30 (6:26/m)

8 miles, 53:16 (6:39/m) easy

6:27, 6:25, 6:20, 6:44, 6:40, 6:35, 6:45, 7:17

8 miles, 50:07 (6:15/m) steady

6:14, 5:55, 6:01, 6:21,
6:23, 6:24, 6:22, 6:22

8 miles, 46:24 (5:48/m)

out steady back faster
6:18, 6:08, 6:01, 6:05, 5:38, 5:27, 5:21, 5:19
http://connect.garmin.com/activity/665693092

7 miles, 45:21（6:28/m)

6:28, 639, 6:29, 6:22, 6:17, 6:29, 6:33