4/12/2006 Run

Ran a 5K distance on the treadmill. Alternated every .25 mile at fast pace for some speed work.

4/12/2006

Mile

0

0.25

0.50

0.75

1.00

1.25

1.50

1.75

2.00

2.25

2.50

3.10

Lap Distance

0

0.25

0.25

0.25

0.25

0.25

0.25

0.25

0.25

0.25

0.25

0.60

Lap Time

0

0:03:01

0:02:16

0:02:48

0:02:05

0:03:13

0:02:04

0:03:27

0:01:58

0:03:31

0:02:02

0:06:43

Lap Pace

0

0:12:04

0:09:04

0:11:12

0:08:20

0:12:52

0:08:16

0:13:48

0:07:52

0:14:04

0:08:08

0:11:12

Split Time

0

0:03:01

0:05:17

0:08:05

0:10:10

0:13:23

0:15:27

0:18:54

0:20:52

0:24:23

0:26:25

0:33:08

Split Pace

0

0:12:04

0:10:34

0:10:47

0:10:10

0:10:42

0:10:18

0:10:48

0:10:26

0:10:50

0:10:34

0:10:41

4/8/2006 Run

Did a 6.5 mile run. Went at a easy pace, not really fast but not slow either. Ran the loop around Chatham and put in an extra 2 miles over by the library and into Breckenridge.
Mile	lap time	split time
1	9.54	9.54
2	9.31	19.25
3.1	11.10	30.35
4.3	10.43	41.18
5.3	10.50	52.08
6.1	7.48	59.56
6.5	3.39	1.03.35

4/6/2006 Run

Took some time off after the race. have decided to go only twice a week until I feel like my ankle has fully healed. Did about 3.5 miles today. weather in the high 50s and a little bit of wind.
Mile	lap time	split time	heart rate at marker
.5	4.17	4.17	167
1	4.46	9.03	170
1.5	4.35	13.38	172
2	4.02	17.39	179
2.5	4.47	22.26	174
3	4.05	26.31	176
3.5	4.21	30.52	181

4/1/2006 Race Day

Ran the race!!!! Wrapped up my ankle and made sure it was nice and tight. Had a good run. Overdressed a little bit and ran conservatively because of my ankle, but had a good finish. Wasn't my best time but it was still a decent one. Will have to find my next race.
Mile	lap time	split time	heart rate at marker
1	10.14	10.14	160
2	10.10	20.24	173
2.5	4.36	24.59	176
3	4.31	29.30	169
4	10.02	39.32	173
5	9.33	49.05	?