Notes
---Recovery run to ‘Moss this, Moss that; Moss this Moss that’---
Took it nice and easy down at Chili’s. Ran the same loop that I ran on Thursday, only 47 seconds slower. It’s funny, I called today a recovery run, yet my average heart rate was only two beats lower than Thursday and my max was only one beat lower.
But the effort was just probably a four. My legs were tired for most of the day, but felt better once I stretched and got running. Plan on doing close to five tomorrow.
Song: One Clap (DJ Steve Porter)
Times on Chili-by-2-Loop
* 11/02/10 - 4.05 mi. in 31:41.44 (7:50 pace) - 15:47/15:54 - 7:47, 7:48 (15:35), 7:53 (23:28) & 8:13 (31:41) last 1.05 (7:50 pace); AHR: 156/MHR: 165
* 10/28/10 - 4.05 mi. in 30:53.94 (7:38 pace) - 15:32/15:22 - 7:49, 7:33 (15:22), 7:37 (22:59) & 7:55 (30:54) last 1.05 (7:33 pace); AHR: 158/MHR: 166
* 01/14/10 - 4.05 mi. in 31:43.14 (7:50 pace) - 15:53/15:50 - 7:51, 7:50 (15:41), 7:56 (23:37) & 8:06 (31:43) last 1.05 (7:43 pace); AHR: 170/MHR: 182
Past November 2nd’s
2010 - 4.05 mi. in 31:41 (7:50 pace) at 7:36 p.m. in San Diego (Mission Gorge: Chili-by-2-Loop)
2009 - Did not run
2008 - Did not run
2007 - 4.06 mi. in 30:21 (7:29 pace) at 6:55 p.m. in San Diego (Fashion Valley: 2xHazard 2-Miler)
2006 - Did not run
2005 - Did not run
2004 - Did not run
2003 - Did not run
2002 - WARM-UP: 2.00 mi. in 14:44 (7:22) (w/ Dave B., Dave S., Matt, Scott, Blew & Barber) at 9 a.m. in Brockport | WORKOUT: 10 x 400m w/ 2-person rest (1 guy/1 girl relay) in 1:05, 1:11, 1:12, 1:13, 1:11, 1:11, 1:12, 1:10, 1:12 & 1:10 (Avg. - ~70.7 w/ ~2:40 rest) on Brockport track (Sammi, Blew & I took 3rd) | COOLDOWN: 3.60 mi. in 25:12 (7:00 pace) (w/ Dave B.) --> TOTAL: 8.10 miles
2001 - 2.00 mi. in ??? at 9:30 a.m. in Brockport (Track)
2000 - N/A
1999 - N/A