Wasn't sure I was going to be able to get up this and run, and I also know if I didn't run in the morning I probably wasn't going to get it. The phone call at 4am didn't help but I did end up getting up at 7:30 but did procrastinate but a load of laundry in, download music to mp3, made a egg/salsa sandwich then eventually got out the door at 8:45 to get in 6 miles at base pace (10:51 - 9:54). Run went fine, very hot and humid but survived. I am learning to maintain my pace and also keep heart rate @ zone 3, I haven't been on asphalt since 7/28, so the first mile was hard. Activity Route: -- Elev. Avg: 1046 ft Location: Solon, OH Elev. Gain: -6 ft Date: 08/15/09 Up/Downhill: [+226/-232] Time: 08:47 AM Difficulty: 3.4 / 5.0 Weather: Clear with Haze 81 F temp; 74% humidity 86 F heat index; winds NE 5 Performance Distance: 6.32 miles Time: 1:02:08 Speed: 6.1 mph Pace: 9' 50 /mi Heart Rate: 154 bpm (Avg) Calories: 773 173 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.00 mi Zone 4 163 - 184 0h 07m 12% 0.81 mi Zone 3 143 - 163 0h 50m 81% 5.17 mi Zone 2 122 - 143 0h 05m 8% 0.56 mi Zone 1 102 - 122 0h 00m 0% 0.05 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 11 +0' 21 5.9 -0.2 144 +36 ft 2 9' 44 -0' 06 6.2 +0.1 148 -23 ft 3 9' 45 -0' 05 6.2 +0.0 157 +3 ft 4 9' 47 -0' 03 6.1 +0.0 156 +6 ft 5 9' 55 +0' 05 6.0 -0.1 156 -17 ft 6 9' 41 -0' 09 6.2 +0.1 161 0 ft end 8' 40 -1' 10 6.9 +0.8 164 -13 ft Versus average of 9' 50 min/mile

Posted from bimlog.com After the run, did Chalene Extreme Lean 1, was actually suppose to do Lean 2 since I changed the sequence, oh well. After that did 2 rounds of Alwyn Cosgrove Leg Matrix, this is one of those workout were even thou it looks easy if you really challenge your self shooting for 90sec or less ,it is very hard. The Leg Matrix 24 body weight squats 12 lunges each leg 12 lunge jump each leg 24 jump squats Round 1 : 124seconds (know I cna do better since I was barely breathing hard when done, so crank it for the next round.) Rounds 2: 86seconds, a good 10 seconds before I could talk and my legs were screaming. CAN YOU DO BETTER? Finish it all off with 37 mins of Yoga Zone: Yoga for Flexibility Now to go watxh some IAAF World Championship