Didn't get up this morning knew I wasn't since I didn't get to sleep till after midnight and sleep is essential ti my recovery. So after work went down to Pine Hollow, on schedule today was 6 miles @ base pace with 5x0.24 hills with one min rest well decided to just do 6 miles of hill training, started at Pine Hollow to Little Meadow then up around the cross country trail, going around the Sound of Music Hill and heading back to the parking lot up the hill, rest for about 2 mins and head back. Pine Hollow to little Meadow was harder. After 4 miles decided to change route since there were so many deers, I guess, they are serious about 6pm dinner time and they really weren't moving either when they saw me then I got chase by a bumble bee, think it make be the top I was wearing, aqua blue and the bee must I thought I was a big flower. There were lots of bees and butterfly around quite beautiful. Changed route to down the hill from the parking lot, up and down the sound of music hill, around the hill head towards the lake and loop back for mile 5, just about the same for mile 6 but I did that barefoot, and it felt great. After the run, one of the cross country parent came over to talk to me and ask how many times I did the hill and why. Didn't really count and because I can. :) Did a thorough yoga stretch and 20 pushups before leaving the park. Back home a yoga warm up and CLX Lean 2 Activity Route: -- Elev. Avg: 875 ft Location: Peninsula, OH Elev. Gain: -23 ft Date: 08/17/09 Up/Downhill: [+833/-856] Time: 05:25 PM Difficulty: 4.4 / 5.0 Weather: Fair 87 F temp; 46% humidity 89 F heat index; winds SW 12 Performance Distance: 6.05 miles Time: 1:10:49 Speed: 5.1 mph Pace: 11' 42 /mi Heart Rate: 152 bpm (Avg) Calories: 804 173 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 09m 13% 0.57 mi Zone 3 143 - 163 1h 00m 84% 4.91 mi Zone 2 122 - 143 0h 13m 18% 0.83 mi Zone 1 102 - 122 0h 05m 7% 0.08 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 12' 05 +0' 23 5.0 -0.2 145 -89 ft 2 10' 41 -1' 01 5.6 +0.5 157 +52 ft 3 12' 33 +0' 51 4.8 -0.3 152 +10 ft 4 12' 52 +1' 10 4.7 -0.5 151 0 ft 5 15' 49 +4' 07 3.8 -1.3 154 -29 ft end 12' 44 +1' 02 4.7 -0.4 153 +13 ft Versus average of 11' 42 min/mile

Posted from bimlog.com Data below is from Garmin Connect, Split Hours:Minutes:SecondsTime milesDistance feetElevation Gain feetElevation Loss minutes per mileAvg Speed minutes per mileMax Speed beats per minuteAvg HR beats per minuteMax HR Summary 01:10:49 6.05 1,128 1,148 11:41 06:09 152 173 1 00:10:44 1.00 98 156 10:44 06:52 145 167 2 00:11:09 1.00 170 121 11:09 06:09 158 169 3 00:11:45 1.00 151 147 11:45 08:59 155 167 4 00:11:32 1.00 188 213 11:32 08:08 151 173 5 00:12:36 1.00 311 326 12:36 08:19 152 171 6 00:12:14 1.00 178 185 12:14 08:57 152 170 7 00:00:44 0.05 32 0 13:51 11:22 153 155