Notes
Didn’t feel too bad today, but then again it was my first run since Wednesday. My fuel for the day was two diet sodas, an iced tea, no water, bagel w/ peanut butter and a California Burrito.
Tried to run in control and managed to keep my downhill first mile in check. I tired a bit on the uphill around the 2-mile mark, then felt much better on the downhill part right after. The last uphill was pretty bad, but manageable.
Heart rate was high, but not as bad as my last few runs. Was breathing hard and almost dry-heaved at the end.
Song: Laid (James)
Times on Allied
*10/11/10 - 4.21 mi. in 32:38.20 (7:46 pace) - 7:19, 7:58 (15:17), 7:35 (22:52), 7:53 (30:45) & 1:53 (32:38) last 0.21 (8:59 pace); AHR: 170/MHR: 192
*07/05/10 - 4.22 mi. in 31:30.83 (7:29 pace) - 7:07, 7:45 (14:52), 7:05 (21:57), 7:41 (29:38) & 1:53 (31:31) last 0.22 (8:34 pace); AHR: 174/MHR: 198
*06/05/10 - 4.23 mi. in 31:13.09 (7:23 pace) - 7:12, 7:42 (14:54), 7:04 (21:58), 7:24 (29:22) & 1:53 (31:13) last 0.23 (8:12 pace); AHR: 167/MHR: 188
*05/07/10 - 4.22 mi. in 33:09.67 (7:52 pace) - 7:23, 8:08 (15:31), 7:26 (22:57), 8:06 (31:03) & 2:08 (33:10) last 0.22(9:43 pace); AHR: 168/MHR: 187
*03/03/10 - 4.20 mi. in 33:31.75 (7:59 pace) - 7:14, 8:26 (15:40), 7:49 (23:29), 8:10 (31:39) & 1:55 (33:32) last 0.20 (9:37 pace); AHR: 174/MHR: 194
*01/11/10 - 4.21 mi. in 33:21.99 (7:56 pace) - 7:25, 8:16 (15:41), 7:41 (23:22), 8:01 (31:23) & 2:00 (33:22) last 0.21 (9:31 pace); AHR: 173/MHR: 188
*11/08/09 - 4.20 mi. in 33:29.34 (7:59 pace) - 7:22, 8:15 (15:37), 7:44 (23:21), 8:10 (31:31) & 2:00 (33:29) last 0.20 (10:00 pace); AHR: 172/MHR: 192
Past October 11th’s
2010 - 4.21 mi. in 32:38 (7:46 pace) at 6:15 p.m. in San Diego (Mission Gorge: Allied)
2009 - Did not run
2008 - Did not run
2007 - 5.37 mi. in 40:15 (7:30 pace) at 10:56 p.m. in San Diego (Fashion Valley: 2 x Fashion Valley Mall Loop + Small Block)
2006 - 3.88 mi. in 31:07 (8:02 pace) at 11:30 p.m. in San Diego (Ocean Beach: Catalina)
2005 - 3.36 mi. in 26:17 (7:50 pace) at 9:10 p.m. in San Diego (College Area: Random)
2004 - Did not run
2003 - Did not run
2002 - 5.00 mi. in 35:47 (7:10 pace) at 4 p.m. in Brockport (5.0 Morning Run) (w/ Matt, Dave, Alex, James and Blew) | 6 x 100m strides
2001 - N/A
2000 - N/A
1999 - N/A