Crossing deers are just as dangerous as oncoming cars, didn't get up early today, so did a run right after work. Got home, made dinner, serve dinner, change clothes, ate 3 shakies and out the door. Still having problem with right foot, just seems to need something to handle my flat feet which should then take care of the PF. Not quite sure why my heart rate spiked a couple of times to zone 5 but I felt fine and wasn't out of breath so didn't worry about it. After running, did Cathe 4 Day Split Chest and Back, + Stretch and Perfect Pilates Belly. Still pain in right shoulder. Activity Route: -- Elev. Avg: 1000 ft Location: -- Elev. Gain: -13 ft Date: 08/31/09 Up/Downhill: [+351/-364] Time: 07:33 PM Difficulty: 2.8 / 5.0 Performance Distance: 6.12 miles Time: 1:02:42 Speed: 5.9 mph Pace: 10' 15 /mi Heart Rate: 155 bpm (Avg) Calories: 773 238 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 01m 2% 0.16 mi Zone 4 163 - 184 0h 00m 0% 0.05 mi Zone 3 143 - 163 0h 49m 77% 4.79 mi Zone 2 122 - 143 0h 09m 15% 0.94 mi Zone 1 102 - 122 0h 00m 0% 0.03 mi (none) out of range 0h 04m 7% 0.45 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 10 -0' 05 5.9 +0.0 155 -40 ft 2 10' 03 -0' 12 6.0 +0.1 149 0 ft 3 10' 14 -0' 01 5.9 +0.0 172 -3 ft 4 10' 22 +0' 07 5.8 -0.1 154 +13 ft 5 10' 34 +0' 19 5.7 -0.2 150 +23 ft 6 9' 49 -0' 26 6.1 +0.3 151 -19 ft end 9' 53 -0' 22 6.1 +0.2 154 +13 ft Versus average of 10' 15 min/mile

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Decided to hang around my neighborhood for my long run today due to my son's schedule and a slight upset stomach. I was suppose to go home after 1 hr for fuel and restroom break but decided to see if my brain can convince my body to keep going and at a faster pace, mile 7 was total mental focus, legs felt very heavy and I have to focus on moving it and keeping on pace but after that I felt fine, my body kind of got the message that I was stopping and came along for the fun. Got back in time to take my son to school for band trip to Shaker, got back did Plyomix Power and last round of CLX lean 2. Pain in right shoulder, monitor Activity Route: -- Elev. Avg: 1000 ft Location: Solon, OH Elev. Gain: -39 ft Date: 08/29/09 Up/Downhill: [+492/-531] Time: 08:54 AM Difficulty: 3.3 / 5.0 Weather: Overcast 72 F temp; 75% humidity 72 F heat index; winds NW 12 Performance Distance: 9.03 miles Time: 1:34:32 Speed: 5.7 mph Pace: 10' 28 /mi Heart Rate: 145 bpm (Avg) Calories: 1117 184 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% 0.01 mi Zone 4 163 - 184 0h 00m 0% 0.05 mi Zone 3 143 - 163 1h 02m 66% 6.11 mi Zone 2 122 - 143 0h 36m 38% 3.39 mi Zone 1 102 - 122 0h 00m 0% 0.05 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 11' 06 +0' 38 5.4 -0.3 138 -43 ft 2 10' 46 +0' 18 5.6 -0.2 140 0 ft 3 10' 34 +0' 06 5.7 -0.1 140 -7 ft 4 10' 03 -0' 25 6.0 +0.2 150 +16 ft 5 10' 21 -0' 07 5.8 +0.1 150 +26 ft 6 10' 23 -0' 05 5.8 +0.0 144 -46 ft 7 10' 38 +0' 10 5.6 -0.1 146 +10 ft 8 10' 27 -0' 01 5.7 +0.0 152 +53 ft 9 9' 29 -0' 59 6.3 +0.6 156 -46 ft end 10' 00 -0' 28 6.0 +0.3 160 -3 ft Versus average of 10' 28 min/mile

Posted from bimlog.com