Week ending 6/21/09

Week ending 6/21/09

Mon 6/15   11:00 AM  5.2 miles easy (41:30) got chased by dog out of cemetery

Tue 6/16     9:00 AM Biked 15 minutes for warm up (3.5 miles) PT treatment

                     6:00 PM  7.6 miles in 58:00 (7:38 pace) 6 x 20/40 pickups

Wed 6/17    6:00 PM 3.02 in 27:59 (9:16 pace) easy

Thur 6/18   Day off

Fri 6/19       8:00 AM  Biked for 30:22 (very easy)

                      8:30 AM  Ran barefoot in grass for 30:22 (3 miles easy)

Sat 6/20      9:15 AM warm up at Mt. Washington

                     10:00 AM 7.6 miles Mt. Washington in 1:14:26

                     11:30 AM  7.6 miles down Mt. Washington in 1:05:00

Sun 6/21     8:00 AM 7.2 miles in 1:00:05 in Experimental Forest, NH

Totals       Run 44.2 miles

                  Bike 11.5 miles

Possible Mt. Washington splits taking Michael Woodman's splits.  I was ahead of Michael for the first 1/2 by about 10 seconds and he finished the race in 1:14:05 - 21 seconds ahead of me.

           MW                            DQ

.9      7:38                              7:15

1.9    9:21         16:59           9:22          16:37

2.9     9:48       26:47          9:48          26:25

3.8     8:59       35:46          9:09          35:34

3.9       :56        36:42          1:08          36:42

4.9    10:31       47:13          10:31          47:13

 5.9   10:25       57:38         10:25          57:38

 6.9   10:08   1:07:46        10:18        1:07:56

 7.6      6:21    1:14:04        6:30         1:14:26