Cypresswood Loop (LHR)

 

Summary

Name	Cypresswood Loop LHR
Location	Houston, TX
Start Time	7/7/2013 6:04 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.60 mi		Time	00:49:49.0
Time Moving	00:49:49.0		Stopped	00:00:04.0
Average pace	10:49 min/mi		Max. pace	09:03 min/mi
Average heart rate	127 bpm		Max. heart rate	135 bpm
Weather	Clear; 76.7 °F
Calories	520 kCal
Notes	The sole goal was to keep my heart rate between 124-134 bpm. I set a high heart rate alarm to go off any time I hit 135. The alarm went off about half a dozen times. When it did I walked until my heart rate was back down to 124 (usually about 10-14 strides). I'm not convinced that Maffetone's 180 Rule works to establish my aerobic threshold (AT) correctly. For some reason, I have a hunch that my AT is higher than 134 (180 - 46 (age)). That's fine for now though. It will keep me from overtraining and hopefully avoid injuries. In the spirit of the pure recovery run this was, I stuck to the grass as much as possible. I also explored a slight deviation from the normal route. Stuebner-Airline has a narrow shoulder and drivers tend to go much faster than the speed limit on that half mile stretch of my route. It's tough for me to run there in the early, predawn light. I've been trying to figure out alternates for crossing the bayou but as far as I can tell Stuebner-Airline and Champion Forest are my only options. I use Champion Forest on my return (and it has it's own particular issues). This morning, right after crossing the bayou, I dropped over the guard rail and down into Meyer Park where the trail took me out to Cypresswood. This is a good option ... in the light. I'm not so sure about the predawn hours. The trail is heavily wooded and would be extremely dark.

 

Heart Rate

Min.	Max.	Avg.
78.7 bpm	135.1 bpm	127.4 bpm

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York Minster Loop

 

Summary

Name	York Minster Loop
Location	Houston, TX
Start Time	7/6/2013 5:23 AM (UTC-05:00)		Category	My Activities:Running
Distance	6.34 mi		Time	00:56:54.0
Time Moving	00:56:54.0		Stopped	00:00:00.0
Average pace	08:58 min/mi		Max. pace	07:35 min/mi
Weather	Clear; 75.4 °F
Calories	847 kCal
Notes	To add on a little from my still-developing route index, I tied into my old York Minster Loop . This added about a mile. I figure by tying into the old Wimbledon Forest route, I could add 2 miles. The Oaklawn Park back by the house can always add an easy 3/4 mile. All of this said, I'm not sure of my routing for a couple of 8-milers coming up on the schedule. I also haven't figured out the best way to get to and from the high school track. It may be a bit out of range for a feasible warm up/cool down.

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Cypresswood Loop

 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	7/5/2013 5:44 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:42:36.0
Time Moving	00:42:36.0		Stopped	00:00:00.0
Average pace	09:09 min/mi		Max. pace	08:00 min/mi
Weather	Clear; 70.4 °F
Calories	618 kCal
Notes	Foggy (???) this morning ....

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	7/4/2013 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.36 mi		Time	00:49:37.0
Time Moving	00:49:37.0		Stopped	00:00:03.0
Average pace	09:14 min/mi		Max. pace	08:15 min/mi
Weather	Clear; 73.2 °F
Calories	720 kCal
Notes	Surprised by how tired my legs were this morning. Wondering about starting the next phase of training next week as scheduled or deferring a week. I'll wait to see how I feel over the next few days.

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Cypresswood Loop

 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	7/3/2013 5:10 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:42:11.0
Time Moving	00:42:11.0		Stopped	00:00:00.0
Average pace	09:04 min/mi		Max. pace	08:10 min/mi
Average heart rate	142 bpm		Max. heart rate	160 bpm
Weather	Clear; 73.8 °F
Calories	520 kCal
Notes	This morning's run's strange occurrence ... I'm 3 miles into it and coming south on the darkest stretch of Champions Forest Drive. I can't see a thing but in the distance make out a small dot of light. It's moving toward me. Okay, I can tell it's a cyclist. I'm sure he won't see me so I move to the inside of the rode; making way for him. It was dark enough that I figured it likely he would pass me without even seeing me even though I was only two car lanes away and moving in the opposing direction. Imagine my surprise when he passed and calls out, "Hey, Cory!" Or is that really what he said? The improbability of the scene has me questioning if it even happened! Who knows I'm back in Houston? Who knows I'm running that route? Who rides their bike northbound on Champions Forest before 6 am on a weekday? Very strange indeed ....

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	7/1/2013 5:55 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.32 mi		Time	00:48:18.0
Time Moving	00:48:18.0		Stopped	00:00:00.0
Average pace	09:05 min/mi		Max. pace	07:52 min/mi
Weather	Clear; 72.5 °F
Calories	668 kCal
Notes	Got a later start this morning. Slightly cooler morning. Decent run. Felt okay.

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/29/2013 5:48 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.35 mi		Time	00:47:21.0
Time Moving	00:47:21.0		Stopped	00:00:01.0
Average pace	08:50 min/mi		Max. pace	07:54 min/mi
Average heart rate	152 bpm		Max. heart rate	170 bpm
Weather	Clear; 78.9 °F
Calories	601 kCal
Notes	Nice way to start a Saturday ....

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/28/2013 5:27 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.42 mi		Time	00:49:31.0
Time Moving	00:49:31.0		Stopped	00:00:02.0
Average pace	09:08 min/mi		Max. pace	08:02 min/mi
Average heart rate	152 bpm		Max. heart rate	167 bpm
Weather	Clear; 77.9 °F
Calories	566 kCal
Notes	Ever-so-slightly cooler this morning. Garmin 205 battery died half way into this one. Good thing I was wearing Garmin 210 (Father's Day gift that I'm still getting comfortable with using). ha ha

Heart Rate

Min.	Max.	Avg.
89.7 bpm	166.7 bpm	151.7 bpm

Splits: Recorded laps

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Strack O&B + (LHR)

Summary

Name	Strack O&B + (LHR)
Location	Houston, TX
Start Time	6/27/2013 5:05 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.24 mi		Time	00:37:58.0
Time Moving	00:37:58.0		Stopped	00:00:08.0
Average pace	11:42 min/mi		Max. pace	10:20 min/mi
Weather	Clear; 78.1 °F
Calories	395 kCal
Notes	Low heart rate run. Target = 124-134 bpm. average = 130 bpm; high = 139 bpm. Felt fine.

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Oaklawn Pk Loop x2 +

Summary

Name	Oaklawn Pk Loop x2 +
Location	Houston, TX
Start Time	6/26/2013 5:47 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.15 mi		Time	00:35:22.0
Time Moving	00:35:22.0		Stopped	00:00:00.0
Average pace	11:13 min/mi		Max. pace	09:46 min/mi
Weather	Clear; 79.2 °F
Calories	398 kCal
Notes	Recovery run. Used Maffetone as my target heart rate = 124-134 bpm. Felt fine as I bridled my way through it.

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/25/2013 5:26 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.39 mi		Time	00:50:18.0
Time Moving	00:50:18.0		Stopped	00:00:01.0
Average pace	09:19 min/mi		Max. pace	08:24 min/mi
Weather	Clear; 79.5 °F
Calories	676 kCal
GPS Track Points	540, average recording interval: 5.0s / 52.74 ft

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Cypresswood Loop +

 

Summary

Name	Cypresswood Loop +
Location	Houston, TX
Start Time	6/23/2013 5:40 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.49 mi		Time	00:49:11.0
Time Moving	00:49:11.0		Stopped	00:00:01.0
Average pace	08:57 min/mi		Max. pace	07:40 min/mi
Weather	PartClouds; 75.5 °F
Calories	692 kCal

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Meyer Park O&B

6/22/2013 7:59 AM: Running - Houston, TX - 4.24 mi - 00:37:55.0 h 

Summary

Name	Meyer Park O&B
Location	Houston, TX
Start Time	6/22/2013 7:59 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.24 mi		Time	00:37:55.0
Time Moving	00:37:55.0		Stopped	00:00:00.0
Average pace	08:56 min/mi		Max. pace	08:06 min/mi
Weather	PartClouds; 80.8 °F

Summary Name Meyer Park O&B Location Houston, TX Start Time 6/22/2013 7:59 AM (UTC-05:00) Category My Activities:Running Distance 4.24 mi Time 00:37:55.0 Time Moving 00:37:55.0 Stopped 00:00:00.0 Average pace 08:56 min/mi Max. pace 08:06 min/mi Total Ascent 92 ft +22 ft/mi Total Descent -94 ft -22 ft/mi Weather PartClouds; 80.8 °F Calories 537 kCal

Map: Street - openstreetmap.org (Mapnik)

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Cypresswood Loop

6/21/2013 5:07 AM: Running - Houston, TX - 4.71 mi - 00:41:51.0 h 

Summary

Name	Cypresswood Loop
Location	Houston, TX
Start Time	6/21/2013 5:07 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.71 mi		Time	00:41:51.0
Time Moving	00:41:51.0		Stopped	00:00:02.0
Average pace	08:53 min/mi		Max. pace	07:41 min/mi
Weather	PartClouds; 76.6 °F

Summary Name Cypresswood Loop Location Houston, TX Start Time 6/21/2013 5:07 AM (UTC-05:00) Category My Activities:Running Distance 4.71 mi Time 00:41:51.0 Time Moving 00:41:51.0 Stopped 00:00:02.0 Average pace 08:53 min/mi Max. pace 07:41 min/mi Total Ascent 143 ft +30 ft/mi Total Descent -118 ft -25 ft/mi Weather PartClouds; 76.6 °F Calories 588 kCal

Map: Street - openstreetmap.org (Mapnik)

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Cypresswood Loop

Summary

Location	Houston, TX
Start Time	6/18/2013 5:21 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:41:02.0
Time Moving	00:41:02.0		Stopped	00:00:00.0
Average pace	08:48 min/mi		Max. pace	07:44 min/mi
Weather	PartClouds; 78.0 °F
Calories	585 kCal

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Cypresswood Loop

 

Summary

Location	Houston, TX
Start Time	6/16/2013 5:18 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.65 mi		Time	00:41:51.0
Time Moving	00:41:51.0		Stopped	00:00:02.0
Average pace	09:00 min/mi		Max. pace	07:58 min/mi
Weather	PartClouds; 76.3 °F
Calories	581 kCal

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Meyer Park O&B

 

Summary

Location	Houston, TX
Start Time	6/15/2013 7:11 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.06 mi		Time	00:35:36.0
Time Moving	00:35:36.0		Stopped	00:00:00.0
Average pace	08:45 min/mi		Max. pace	08:11 min/mi
Weather	Clear; 81.2 °F
Calories	514 kCal

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Cypresswood O&B

Summary

Location	Houston, TX
Start Time	6/12/2013 4:58 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.11 mi		Time	00:28:02.0
Time Moving	00:28:02.0		Stopped	00:00:02.0
Average pace	09:00 min/mi		Max. pace	08:15 min/mi
Weather	PartClouds; 77.0 °F
Calories	386 kCal

 

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Oxford Maiden

 

Summary

Location	Houston, TX
Start Time	6/10/2013 5:09 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.07 mi		Time	00:18:41.0
Time Moving	00:18:41.0		Stopped	00:00:01.0
Average pace	09:01 min/mi		Max. pace	08:12 min/mi
Weather	Unspecified; 70.0 °F
Calories	253 kCal

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Lone Star / YMCA Loop

 

Summary

Location	Houston, TX
Start Time	6/8/2013 5:08 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.07 mi		Time	00:35:30.0
Time Moving	00:35:30.0		Stopped	00:00:00.0
Average pace	08:43 min/mi		Max. pace	07:36 min/mi
Weather	Unspecified; 67.9 °F
Calories	515 kCal

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Lone Star O&B +

 

Summary

Location	Houston, TX
Start Time	6/7/2013 4:53 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.02 mi		Time	00:26:17.0
Time Moving	00:26:17.0		Stopped	00:00:00.0
Average pace	08:41 min/mi		Max. pace	08:01 min/mi
Weather	Unspecified; 69.5 °F
Calories	381 kCal

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Lone Star O&B +

 

Summary

Location	Houston, TX
Start Time	6/5/2013 4:57 AM (UTC-05:00)		Category	My Activities:Running
Distance	3.04 mi		Time	00:27:41.0
Time Moving	00:27:41.0		Stopped	00:00:01.0
Average pace	09:05 min/mi		Max. pace	08:12 min/mi
Weather	Unspecified; 73.1 °F
Calories	379 kCal

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Lone Star - YMCA Loop

 

Summary

Location	Houston, TX
Start Time	5/27/2013 6:20 AM (UTC-05:00)		Category	My Activities:Running
Distance	5.05 mi		Time	00:46:48.0
Time Moving	00:46:48.0		Stopped	00:00:05.0
Average pace	09:16 min/mi		Max. pace	08:36 min/mi
Weather	Unspecified; 74.0 °F
Calories	629 kCal

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Lone Star O&B

 

Summary

Location	Houston, TX
Start Time	5/21/2013 5:06 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.75 mi		Time	00:24:57.0
Time Moving	00:24:57.0		Stopped	00:00:00.0
Average pace	09:03 min/mi		Max. pace	08:20 min/mi
Weather	Unspecified; 78.4 °F
Calories	347 kCal

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Lone Star O&B

5/20/2013 5:05 AM: Running - Houston, TX - 2.82 mi - 00:24:34.0 h 

Summary

Location	Houston, TX
Start Time	5/20/2013 5:05 AM (UTC-05:00)		Category	My Activities:Running
Distance	2.82 mi		Time	00:24:34.0
Time Moving	00:24:34.0		Stopped	00:00:01.0
Average pace	08:43 min/mi		Max. pace	07:52 min/mi
Weather	PartClouds; 76.8 °F

Summary Location Houston, TX Start Time 5/20/2013 5:05 AM (UTC-05:00) Category My Activities:Running Distance 2.82 mi Time 00:24:34.0 Time Moving 00:24:34.0 Stopped 00:00:01.0 Average pace 08:43 min/mi Max. pace 07:52 min/mi Total Ascent 155 ft +55 ft/mi Total Descent -148 ft -53 ft/mi Weather PartClouds; 76.8 °F Calories 352 kCal

Map: Street - openstreetmap.org (Mapnik)

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Faulkey Gully

 

Summary

Name	Faulkey Gully
Location	Houston, TX
Start Time	4/14/2013 9:19 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.12 mi		Time	00:34:29.0
Time Moving	00:34:29.0		Stopped	00:00:02.0
Average pace	08:21 min/mi		Max. pace	07:35 min/mi
Weather	PartClouds; 69.2 °F
Calories	515 kCal
Notes	Started with Paige at the beginning of the trail. Up to the top and back with a short add on.

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Faulkey Gully

 

Summary

Name	Faulkey Gully
Location	Houston, TX
Start Time	4/13/2013 6:40 AM (UTC-05:00)		Category	My Activities:Running
Distance	4.19 mi		Time	00:36:31.0
Time Moving	00:36:31.0		Stopped	00:00:04.0
Average pace	08:42 min/mi		Max. pace	08:01 min/mi
Weather	Clear; 47.9 °F
Calories	530 kCal
Notes	Started from the top of trail. Down and back. Nice to be out this morning. Saw Susan Cline along the way and will also see her again later this afternoon.

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Bayou 6

Summary

Name	Bayou 6
Location	Houston, TX
Start Time	3/16/2013 -		Category	My Activities:Running
Distance	6.20 mi		Time	00:00:00.0
Time Moving	00:00:00.0		Stopped	00:00:00.0
Weather	Clear
Notes	Late wake-up after last night's rodeo. Knew that a Houston group (including Josh) was running 20 miles today and that, after a 6 AM start, they would be hitting Miles 8 and 9 near downtown. My quick math suggested they'd be nearest my hotel around 7:20 AM. Got ready, went out to Sabine Bridge then started working my way back along their planned route. Didn't even go a mile when I spotted them on the other side of the bayou. Turned around and stalked them back to Sabine where they came up from the path for a water stop. It was good to see Josh and meet other Houston runners. Ran with them to Shepherd. Their ~8 minute per mile pace was a little hot for me given my current fitness (i.e., zero) but had a good chat with Josh before turning back to downtown and a slower pace ....

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Lakefront 4

 

Summary

Name	Lakefront 4
Location	Chicago, IL
Start Time	2/25/2013 5:27 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.23 mi		Time	00:35:40.0
Time Moving	00:35:40.0		Stopped	00:00:00.0
Average pace	08:26 min/mi		Max. pace	07:16 min/mi
Weather	PartClouds; 26.4 °F
Calories	533 kCal
Notes	New week .... Let's see what happens ...?

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Memorial Park Loop - LHR Recovery

 

Summary

Name	Memorial Park Loop
Location	Houston, TX
Start Time	2/17/2013 6:46 PM (UTC-06:00)		Category	My Activities:Running
Distance	3.01 mi		Time	00:36:22.0
Time Moving	00:36:22.0		Stopped	00:00:01.0
Average pace	12:05 min/mi		Max. pace	10:15 min/mi
Weather	PartClouds; 62.2 °F
Calories	346 kCal
Notes	Recovery run. Tried to maintain a low heart rate < 135 bpm. Had to really keep slowing down to even stay close. Suspect today's earlier run and lack of sleep (lack of fitness ???) had it ticking higher this evening. Nice to run in shorts and tech T!

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Bayou Loop from Office

 

Summary

Name	Bayou Loop from the Office
Location	Houston, TX
Start Time	2/17/2013 2:51 PM (UTC-06:00)		Category	My Activities:Running
Distance	6.24 mi		Time	00:52:35.0
Time Moving	00:52:35.0		Stopped	00:00:48.0
Average pace	08:25 min/mi		Max. pace	04:35 min/mi
Weather	PartClouds; 68.9 °F
Calories	758 kCal
Notes	3:30 AM wake up call for this morning's flight to Houston. The payoff? Absolutely beautiful running conditions when I took a break from the office this afternoon!

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Lakefront 4

 

Summary

Name	Lakefront 4
Location	Chicago, IL
Start Time	2/10/2013 -		Category	My Activities:Running
Distance	4.16 mi		Time	00:36:14.0
Time Moving	00:36:14.0		Stopped	00:00:00.0
Weather	Clouds; 37.0 °F
Notes	No proclamations. No plans. Just out for a run.

Athlete

Weight: 157.50 lb BMI: 21.4

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Run The Woodlands 5k

 

Summary

Name	Run The Woodlands 5k
Location	The Woodlands
Start Time	1/26/2013 8:00 AM (UTC-06:00)		Category	My Activities:Running
Distance	3.10 mi		Time	00:22:25.0
Time Moving	00:22:25.0		Stopped	00:00:00.0
Average pace	07:14 min/mi		Max. pace	06:16 min/mi
Weather	PartClouds; 63.9 °F
Calories	392 kCal
Notes	It was good to get back to Houston for this grassroots race. I am woefully out of shape - no speed; no endurance .... Paige ran this too and it was nice to have her along for the morning. (We literally pulled into the parking lot, jumped out of the car, and started racing. Not good!)

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Lakefront 5

 

Summary

Name	Lakefront 5
Location	Chicago, IL
Start Time	1/13/2013 10:03 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.24 mi		Time	00:44:05.0
Time Moving	00:44:05.0		Stopped	00:00:08.0
Average pace	08:25 min/mi		Max. pace	05:37 min/mi
Weather	Clouds; 27.1 °F
Calories	656 kCal
Notes	OBJECTIVE 5 mi. Much different weather than yesterday. It was okay until I turned to come back. Until that point, I had not even noticed the cold, North wind!

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Lakefront 6

 

Summary

Name	Lakefront 6
Location	Chicago, IL
Start Time	1/12/2013 10:46 AM (UTC-06:00)		Category	My Activities:Running
Distance	6.01 mi		Time	00:49:34.0
Time Moving	00:49:34.0		Stopped	00:00:02.0
Average pace	08:14 min/mi		Max. pace	07:08 min/mi
Weather	Clear; 46.1 °F
Calories	759 kCal
Notes	OBJECTIVE 6 mi.@ 8:11 - 8:26 Unseasonably warm and beautiful day in Chicago. Garmin satellite sync failure cheated me out of ~0.3 miles and ~3 minutes running time at the beginning of this one.

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Lakefront 4

 

Summary

Name	Lakefront 4
Location	Chicago, IL
Start Time	1/9/2013 6:53 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.02 mi		Time	00:31:45.0
Time Moving	00:31:45.0		Stopped	00:00:42.0
Average pace	07:54 min/mi		Max. pace	02:16 min/mi
Weather	Clouds; 36.2 °F
Calories	493 kCal
Notes	OBJECTIVE 4 mi. January thaw seems to be in effect for Chicago. I'll take it while I can!

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Lakefront 5

 

Summary

Name	Lakefront 5
Location	Chicago, IL
Start Time	1/7/2013 6:10 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.30 mi		Time	00:43:39.0
Time Moving	00:43:39.0		Stopped	00:00:14.0
Average pace	08:13 min/mi		Max. pace	04:18 min/mi
Weather	PartClouds; 22.6 °F
Calories	661 kCal
Notes	OBJECTIVE 5 mi. It's been a while since I've witnessed the sun rise on the lake. Cool breeze this morning.

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Lakefront 4

 

Summary

Name	Lakefront 4
Location	Chicago, IL
Start Time	1/6/2013 11:40 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.15 mi		Time	00:33:56.0
Time Moving	00:33:56.0		Stopped	00:00:02.0
Average pace	08:11 min/mi		Max. pace	07:15 min/mi
Weather	PartClouds; 29.8 °F
Calories	518 kCal
Notes	OBJECTIVE 4 mi. Stretched it out for 4 miles along the Lakefront. Faster than I really wanted but had to hustled so I wasn't late for church! (Not a big fan of the New Year's 1 pm start time!)

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Lakefront 5

 

Summary

Name	Lakefront 5
Location	Chicago, IL
Start Time	1/5/2013 9:14 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.17 mi		Time	00:43:15.0
Time Moving	00:43:15.0		Stopped	00:00:07.0
Average pace	08:22 min/mi		Max. pace	07:40 min/mi
Weather	PartClouds; 31.3 °F
Calories	652 kCal
Notes	OBJECTIVE 5 mi. Overdressed for this one. Okay run. I'm a long, long ways from finishing a marathon right now!

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Ran at lunch today. From office along Riverwalk & Lakefront to Jackson Street then back. No Garmin. Probably around 3.5 miles around 8:30 pace.

My last run was an 8-miler in Houston on December 15. That run came at the end of 2-3 weeks of good training. Later that afternoon, I screwed up my left knee playing basketball. Self-diagnosed as something with my posterior cruciate ligament. I've rested it about as long as I an comfortably afford to. It bothered for a while at the beginning of today's run but loosened up. Tomorrow morning will be the true test ....
Sent from my BlackBerry

YMCA 8

 

Summary

Name	Cypress Creek YMCA 8-miler
Location	Houston, TX
Start Time	12/15/2012 5:09 AM (UTC-06:00)		Category	My Activities:Running
Distance	8.35 mi		Time	01:12:02.0
Time Moving	01:12:02.0		Stopped	00:00:04.0
Average pace	08:37 min/mi		Max. pace	07:40 min/mi
Weather	Clouds; 67.6 °F
Calories	1058 kCal
Notes	OBJECTIVE 8 mi. Back in Houston and reacquainted myself with a bayou path from the Cypress Creek YMCA. It was a decent run in comfortable temperatures (although occasion light mist). Bad news as later in the afternoon I injured my left knee playing basketball with the Martinson's. Not certain of the severity but it's not good.

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Lakefront 5 O&B

Summary

Name	Lakefront 5 O&B
Location	Chicago, IL
Start Time	12/12/2012 5:33 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.22 mi		Time	00:44:57.0
Time Moving	00:44:57.0		Stopped	00:00:02.0
Average pace	08:36 min/mi		Max. pace	07:36 min/mi
Weather	Clear; 29.5 °F
Calories	647 kCal
Notes	OBJECTIVE 5 mi.@ 8:00-9:00/mi. It wasn't as cold as I thought it was going to be this morning. I felt pretty good and think I attribute some of that to yesterday's stretching and stengthening routine. While running, reviewed this afternoon's presentation to the Board.

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Lakefront 6 O&B

 

Summary

Name	Lakefront 6 O&B
Location	Chicago, IL
Start Time	12/10/2012 5:55 AM (UTC-06:00)		Category	My Activities:Running
Distance	6.34 mi		Time	00:55:04.0
Time Moving	00:55:04.0		Stopped	00:00:01.0
Average pace	08:41 min/mi		Max. pace	06:51 min/mi
Weather	PartClouds; 31.4 °F
Calories	794 kCal
Notes	OBJECTIVE 6 mi. easy 18 weeks until Boston. Thought about that a lot during this morning's run in cool winds off the lake. Classic winter running situation - underdressed for the first 1.5 miles; overdressed for the rest .... As a cooldown, my automatic garage door didn't open with the keypad so I played cat bugular, scaled a fence and broke into my building. No sirens yet ... so far so good. Or should that be a general warning about the safety and security of my building ... ???

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Lakefront 9 (to office)

Summary

Name	Lakefront 9 (to Office)
Location	Chicago, IL
Start Time	12/8/2012 1:58 PM (UTC-06:00)		Category	My Activities:Running
Distance	9.22 mi		Time	01:17:09.0
Time Moving	01:17:09.0		Stopped	00:00:26.0
Average pace	08:22 min/mi		Max. pace	04:05 min/mi
Weather	Clouds; 40.3 °F
Calories	1158 kCal
Notes	OBJECTIVE 9 mi.@ 8:30 Cool breeze blowing. Fortunately it was out of the northeast and I was headed mostly south. Had a bad upset stomach about 4.5 miles in. Changed up my breathing and, after a while, it went away.

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Lakefront 4 LHR

 

Summary

Name	Lakefront 4 LHR
Location	Chicago, IL
Start Time	12/6/2012 7:07 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.22 mi		Time	00:43:48.0
Time Moving	00:43:48.0		Stopped	00:00:00.0
Average pace	10:22 min/mi		Max. pace	07:21 min/mi
Weather	Clouds; 34.9 °F
Calories	543 kCal
Notes	OBJECTIVE 4 mi.@ 135 bpm Decent job of keeping heart rate between 130-140 bpm. Discomfort on inner right thigh. I'm sure it is either yesterday's tempo or simply mileage buildup that my body is adapting to.

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Midday 3M Tempo

 

Summary

Name	Midday 3M Tempo
Location	Chicago, IL
Start Time	12/5/2012 12:20 PM (UTC-06:00)		Category	My Activities:Running
Distance	6.01 mi		Time	00:40:51.0
Time Moving	00:40:51.0		Stopped	00:00:29.0
Average pace	06:47 min/mi		Max. pace	02:14 min/mi
Weather	PartClouds; 39.1 °F
Calories	703 kCal
Notes	OBJECTIVE ~1 mi. WU 3 mi. tempo @ 7:06 ~1 mi. CD Cooler temperature made it tough to get warmed up. Struggled then lost out in my effort to hold the targeted pace. Disappointed with my fitness but I suppose I shouldn't be surprised .... Hit 7:11 over the 3 miles.

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Lakefront 4 LHR

 

Summary

Name	Lakefront 4 LHR
Location	Chicago, IL
Start Time	12/4/2012 6:30 AM (UTC-06:00)		Category	My Activities:Running
Distance	4.19 mi		Time	00:42:03.0
Time Moving	00:42:03.0		Stopped	00:00:00.0
Average pace	10:01 min/mi		Max. pace	06:46 min/mi
Weather	Clouds; 50.9 °F
Calories	531 kCal
Notes	OBJECTIVE 4 mi.@ 135 bpm "Forced" recovery. Heart rate hung around 140. Couldn't run slow enough to get it down. Saw a black squirrel. Thought it was a skunk in the predawn light then it climbed a tree.

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Lakefront 8 O&B

 

Summary

Name	Lakefront 8 O&B
Location	Chicago, IL
Start Time	12/3/2012 6:41 AM (UTC-06:00)		Category	My Activities:Running
Distance	7.99 mi		Time	01:07:58.0
Time Moving	01:07:58.0		Stopped	00:00:07.0
Average pace	08:30 min/mi		Max. pace	05:45 min/mi
Weather	Clouds; 56.2 °F
Calories	982 kCal
Notes	OBJECTIVE 8 mi.@ ~8:25 Heavy fog this morning. Felt tired. Could it be that I came off fasting yesterday and a bad night's sleep? How about that temperature for the third day of December in the Windy City?

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Lakefront 8 O&B

 

Summary

Name	Lakefront 8 O&B
Location	Chicago, IL
Start Time	12/1/2012 7:26 AM (UTC-06:00)		Category	My Activities:Running
Distance	8.16 mi		Time	01:08:22.0
Time Moving	01:08:22.0		Stopped	00:00:14.0
Average pace	08:22 min/mi		Max. pace	06:45 min/mi
Weather	PartClouds; 41.3 °F
Calories	1029 kCal
Notes	OBJECTIVE 8 mi.@ 8:00-9:00 Nice Saturday morning run along the lakefront. How is it December already?

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Office ---> Lakefront North

 

Summary

Name	Office --> Lakefront North
Location	Chicago, IL
Start Time	11/27/2012 12:20 PM (UTC-06:00)		Category	My Activities:Running
Distance	5.77 mi		Time	00:47:27.0
Time Moving	00:47:27.0		Stopped	00:00:10.0
Average pace	08:13 min/mi		Max. pace	03:48 min/mi
Weather	PartClouds; 35.2 °F
Calories	704 kCal
Notes	OBJECTIVE Run! Cold afternoon run from the office. I overdressed. Didn't see too many people along the path. Where do people run midday in Chicago?

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6M @ LHR

 

Summary

Name	6M @ LHR
Location	Chicago, IL
Start Time	11/19/2012 6:05 AM (UTC-06:00)		Category	My Activities:Running
Distance	6.33 mi		Time	01:08:00.0
Time Moving	01:08:00.0		Stopped	00:00:02.0
Average pace	10:44 min/mi		Max. pace	08:50 min/mi
Weather	PartClouds; 44.5 °F
Calories	812 kCal
Notes	OBJECTIVE 6 mi. recovery @ LHR < 135 bpm Brilliant red sunrise on Lake Michigan for this recovery run. Focused on keeping heart rate below 135 beats per minute. That was a challenge over the back half. Kept having to slow and slow and slow some more.

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Home to Office

 

Summary

Name	Home ---> Office
Location	Chicago, IL
Start Time	11/18/2012 5:59 AM (UTC-06:00)		Category	My Activities:Running
Distance	9.14 mi		Time	01:17:18.0
Time Moving	01:17:18.0		Stopped	00:00:08.0
Average pace	08:27 min/mi		Max. pace	05:11 min/mi
Weather	PartClouds; 39.2 °F
Calories	1137 kCal
Notes	Ran to the office. Had to move into new corner office from the office I currently. Could have had others move for me but wanted to do it myself. Felt okay. Nice morning for November.

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Lunch to The Shedd

 

Summary

Name	Office ---> Shedd
Location	Chicago, IL
Start Time	11/12/2012 1:29 PM (UTC-06:00)		Category	My Activities:Running
Distance	5.18 mi		Time	00:40:19.0
Time Moving	00:40:19.0		Stopped	00:00:18.0
Average pace	07:47 min/mi		Max. pace	02:47 min/mi
Weather	PartClouds; 35.8 °F
Calories	642 kCal
Notes	Lunch break run from the office to the Shedd.

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Houston Abrreviated

 

Summary

Name	Hyatt ---> GRB O&B
Location	Houston, TX
Start Time	11/9/2012 5:21 AM (UTC-06:00)		Category	My Activities:Running
Distance	1.50 mi		Time	00:14:21.0
Time Moving	00:14:21.0		Stopped	00:00:04.0
Average pace	09:33 min/mi		Max. pace	05:35 min/mi
Weather	PartClouds; 65.7 °F
Calories	195 kCal
Notes	Want to get something while in Houston.

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Office ---> Shedd

 

Summary

Name	Office ---> Shedd Loop
Location	Chicago, IL
Start Time	11/6/2012 11:59 AM (UTC-06:00)		Category	My Activities:Running
Distance	5.86 mi		Time	00:49:19.0
Time Moving	00:49:19.0		Stopped	00:00:12.0
Average pace	08:25 min/mi		Max. pace	04:45 min/mi
Weather	Clouds; 41.6 °F
Calories	721 kCal
Notes	OBJECTIVE 4-6 mi.@ 8:45 Cool midday run from the office down to the Shedd Aquarium. Tried my new Mizuno thermal running pants. They worked well. Probably wasn't really cold enough to legitmately wear them but they're new so I needed to demo them.

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Office ---> Lakefront 4 South

 

Summary

Name	Office Lakefront 4 South
Location	Chicago, IL
Start Time	11/5/2012 5:02 PM (UTC-06:00)		Category	My Activities:Running
Distance	4.57 mi		Time	00:37:55.0
Time Moving	00:37:55.0		Stopped	00:00:24.0
Average pace	08:17 min/mi		Max. pace	05:33 min/mi
Weather	PartClouds; 40.2 °F
Calories	576 kCal
Notes	Ran from the office late this afternoon. The concrete is not a good surface! After working up a sweat going out, the wind in my face coming back was cold!

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