3 mile Sunday run

Total Mileage: 3.14 miles
Total Time: 28:02
Average Pace: 8:56
Average Heart Rate: 149 bpm
Max Heart Rate: 171 bpm
Average Speed: 6.7 mph
Max Speed: 10.6 mph

Splits (Time/Heart Rate)
9:10 / 145 bpm
9:04 / 147 bpm
8:54 / 154 bpm
0:53 / 162 bpm (for .15 miles 6:26 pace)

Weather:
Temperature: 56.8°F avg / 60.8°F hi
Wind Speed: ESE 2.1 mph

Weekly Mileage: 31.2 miles

10 mile hilly long run - mmmmm College St.

Total Mileage: 10 miles
Total Time: 1:40:33
Average Pace: 10:03
Average Speed: 6 mph
Max Speed: 9.1 mph
No heart rate - had to take it off mid-way as it was bothering me

Weather:
Temperature: 75.5°F
Wind Speed: WNW 10.3 mph

7 mile easy run

Total Mileage: 7 miles
Total Time: 1:06:41
Average Pace: 9:31
Average Heart Rate: 149 bpm
Max Heart Rate: 179 bpm
Average Speed: 6.3 mph
Max Speed: 9.9 mph

Splits (Time/Heart Rate)
9:36 / 141 bpm
9:33 / 147 bpm
9:58 / 150 bpm
9:46 / 145 bpm
9:27 / 148 bpm
9:17 / 152 bpm
8:56 / 158 bpm

Weather
Temperature: 55.4°F
Wind Speed: ESE 11.5 mph

Was able to kick from light to middle gate again at the end ~.33 miles - all around 6:30 or under. Then did a nice long cool down.

Mid week track workout

1 mile warmup
800 @ 3:52 / 400 recovery @ 2:40
800 @ 3:37 / 400 recovery @ 2:42
800 @ 3:35 / 400 recovery @ 2:48
800 @ 3:37 / 400 recovery @ 2:51
400 @ 1:37 / 200 recovery @ 1:30
400 @ 1:37 / 200 recovery @ 1:25
1 mile cooldown

Tuesday pickups

Today Anthony and I hit the bike path do some some pickups. Much like last week 3 minutes on/3 minutes off (sometimes longer depending on when we had to cross roads). The "on" pace was around 6:30-6:40. Also did a .33 mile kick at end all under 7:00 - mostly around 6:20s. Then a quick cool down.

Total Mileage: 5.3 miles
Total Time: 47:25
Average Pace: 8:56
Average Heart Rate: 157 bpm
Max Heart Rate: 183 bpm
Average Speed: 6.7 mph
Max Speed: 11.9 mph

Splits (Time/Heart Rate)
9:46 / 147
8:44 / 151
8:00 / 164
8:54 / 159
9:37 / 159
7:47 / 176 (.3 miles)

Weather
Temperature: 60.2°F
Wind Speed: ESE 8.4 mph

Barrington Firefighter's Memorial Day 5K Official Results

Official Gun Time: 21:59
Pace: 7:04
Unofficial Watch Time: 21:56
Place: 31
Bib: 938
Div: M33
Div Total: 18/48
City, St: Pawtucket, RI

Official Results

Old School Flagg Rd Hill Run

Total Distance: 6.05 miles
Total Time: 56:17
Average Pace: 9:17
Average Heart Rate: 158 BPM
Max Heart Rate: 183 BPM
Average Speed: 6.4 mph
Max Speed: 9.5 mph

Splits (Time/Heart Rate)
9:39 / 141 bpm
9:26 / 152 bpm
9:19 / 167 bpm
9:24 / 157 bpm
9:24 / 163 bpm
8:48 / 168 bpm

Weather
Temperature: 81.5°F
Wind Speed: WSW 13.4 mph

Final kick was a .33 miles again (from light to middle gate) at 7:00/mile or better fastest being around 6:10 average around 6:40 or so.

Nice and easy run today

Nice and easy, slow run today. No garmin today as I forgot to charge it.... So old school running watch for me today.

Total Mileage: 7.2
Total Time: 1:11:24
Average Pace: 9:55

Six miler with pickups

Today was the first "hard" running I've done since the marathon. The plan was to warm up for a mile - then run hard for 3 minutes (around 8:00 pace) then recover 3 minutes - repeat 4 times. Each pickup ended up being around 7:30 easily. Im thinking I need to do a speed test and run a 5k or 10k to see where I stand in the speed world. Moved the final kick back to the light to middle gate ~ .33 miles.

Total Distance: 6.03 miles
Total Time: 53:28
Average Pace: 8:52
Average Heart Rate: 158 bpm
Max Heart Rate: 183 bpm
Average Speed: 6.8 mph
Max Speed: 9.7 mph

Splits (Time/Heart Rate)
9:38 / 136 bpm
8:10 / 161 bpm
8:42 / 163 bpm
8:46 / 162 bpm
9:10 / 162 bpm
8:43 / 167 bpm

Weather
Temperature: 61.7°F
Wind Speed: SE 8.1 mph

Long run Saturday with Drew

Total Distance: 7.03 miles
Total Time: 1:07:31
Average Pace: 9:35
Average Speed: 6.3 mph
Max Speed: 9.1 mph

Splits
9:49
9:28
9:14
9:15
9:55
9:50
9:43

Weather
Temperature: 69.8°F
Wind Speed: SE 9.6 mph

Today's run was rather hard - not sure what it was. Drew and I did finish strong with a fairly good kick.