Notes
--- Recovery run down by the river---
Ran nice and easy since my legs were kind of beat up. I started out a bit quick but then settled down. My legs felt heavy, but not as bad as I thought they were going to. Breathing was pretty good the whole way. Pretty consistent loops - 15:34/15:36.
Song: You Dropped a Bomb on Me (The Gap Band)
Times on Chili-by-2 Loop
* 01/25/11 - 4.05 mi. in 31:09.99 (7:42 pace) - 15:34/15:36 - 7:46, 7:38 (15:24), 7:45 (23:09) & 8:01 (31:10) last 1.05 (7:39 pace); AHR: 163/MHR: 175; Weight - 180.8
* 01/05/11 - 4.05 mi. in 30:21.53 (7:30 pace) - 15:21/15:01 - 7:37, 7:33 (15:10), 7:28 (22:38) & 7:44 (30:22) last 1.05 (7:22 pace); AHR: 160/MHR: 175; Weight - 181.4
* 12/18/10 - 4.05 mi. in 30:11.07 (7:28 pace) - 15:14/14:57 - 7:37, 7:27 (15:04), 7:33 (22:37) & 7:34 (30:11) last 1.05 (7:13 pace); AHR: 164/MHR: 179; Weight - 181.0
* 12/10/10 - 4.06 mi. in 31:05.92 (7:40 pace) - 15:28/15:38 - 7:44, 7:29 (15:13), 7:44 (22:57) & 8:09 (31:06) last 1.06 (7:22 pace); AHR: 156/MHR: 166; Weight - 180.8
* 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; Weight - 182.2
* 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; Weight - 181.0
* 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 January 25th’s
2011 - 4.05 mi. in 31:10 (7:42 pace) at 5:32 p.m. in San Diego (Mission Gorge: Chili-by-2 Loop); AHR: 163/MHR: 175; Weight - 180.8
2010 - Did not run
2009 - Did not run
2008 - Did not run
2007 - 4.29 mi. in 32:07 (7:30 pace) at 10:35 p.m. in San Diego (Ocean Beach: New Pistol)
2006 - Did not run
2005 - Did not run
2004 - Did not run
2003 - SHAKEOUT: 800m in 3:28 (6:56 pace) (w/ Alex) at 10:40 a.m. in Clinton (Hamilton 200m indoor track) | WARM-UP: 1.50 mi. in 10:45 (7:10 pace) at 11:20 a.m. in Clinton | RACE No. 1: 1,500m in 4:29.96 (4:50 pace) (8-of-12) at noon in Clinton (Hamilton 200m indoor track) | COOLDOWN: 1.80 mi. in 13:08 (7:19 pace) (w/ James) at 12:35 p.m. | RACE No. 2: 4x400m in 58.96 at ??? in Clinton (Hamilton 200m indoor track) | COOLDOWN: 0.50 mi. in 3:50 (7:40 pace) at ??? --> TOTAL: 5.50 miles
2002 - 4.00 mi. in 30:08 (7:32 pace) at 4:30 p.m. in Brockport (Random)
2001 - N/A
2000 - N/A