3mi Record

I set out for another run in the 'hood. Today's route took me around the golf course. The park is boring me. And I think it's better that I pick a route so I'll have to finish in order to get home. The more I run, the closer/faster I get to home. We'll see how long I keep this up though. I did end up running my fastest 3miler to date. Also the 2nd and 3rd miles were the fastest miles I've ever run. I'm surprised how consistent they were, 9:26 and 9:27. Go ME!! I was pretty beat when I got home and told myself that I was not strength training. Did I mention that my buns are still burning? Luckily it wasn't much of an issue until I hit an incline. Otherwise I was good to go and just concentrating on my breathing. Yes, breathing was part of today's sound track. That reminds me, I don't even remember what music I listened to. I guess I zoned out. Oh wait. I remember now. Brain fart. Anyway, I sucked it up and strength trained. I didn't want to be a wuss. I did push ups too although they're on the schedule for tomorrow. But according to the plan, tomorrow is a rest day. And that's what I plan to do. Sleep in and lay up. Well, I need to shower and prepare lunch, although I'm still working on my breakfast/post-run smoothie. I'm supposed to be heading to NY today to see a free concert in Brower Park. If my friend doesn't cancel, you can find me there. Peace. Music: Global Underground: Nubreed #1 by Steve Lawler Activity Route: -- Elev. Avg: 42 ft Location: Willingboro, NJ Elev. Gain: -3 ft Date: 07/09/08 Up/Downhill: [+101/-104] Time: 09:04 AM Difficulty: 1.9 / 5.0 Weather: Mostly Cloudy 78 F temp; 79% humidity 82 F heat index; winds Vrbl 3 Performance Distance: 3.00 miles Time: 0:29:22 Speed: 6.1 mph Pace: 9' 47 /mi Heart Rate: 174 bpm (Avg) Calories: 333 199 bpm (Peak) Notes 2x12 Crunches w/Twist 2x15 Dumbbell Chest Press 2x15 Forward Lunges 2x15 Squats 2x15 Hip Flexor 27 Girl Push Ups Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 1% 0.03 mi 2 111 - 130 0h 00m 1% 0.03 mi 3 130 - 148 0h 00m 1% 0.03 mi 4 148 - 167 0h 08m 27% 0.81 mi 5 167 - 185 0h 11m 37% 1.12 mi (none) out of range 0h 10m 35% 1.09 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 26 +0' 39 5.8 -0.4 158 -46 ft 2 9' 26 -0' 21 6.3 +0.2 181 +13 ft 3 9' 27 -0' 20 6.3 +0.2 185 +30 ft Versus average of 9' 47 min/mile

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