Sunday Afternoon

Summary Data
Total Time (h:m:s)	0:54:24	9:10 pace
Moving Time (h:m:s)	0:54:19	9:09 pace
Distance (mi )	5.93
Moving Speed (mph)	6.6 avg.	10.6 max.
Elevation Gain (ft)	+122 / -122
Avg. Heart Rate	161 bpm	Zone 4.7

Simply could not wake up this morning---probably partly the long ride yesterday and partly just the need to have a good sleep, so this is a 13:29:42 start, instead of the usual 5am. Warm day. Pushed the distance out a bit to almost 6 miles (have been a 5.5 most of the week).



I am intrigued by heart rate zone and so forth since I started actively monitoring my heart rate. My resting rate is in the 40s, which is not too surprising for someone who works out for 1-2 hours 6 days each week. It seems like I get up into zone 5 almost all the time. a 6.6 mph average (9 minute mile) is hardly a killer pace---and is what I use as a baseline recovery pace during intervals---so I thought I was going out easy today and my RPE I would say was about a 5 or 6---seemed like an easy run the whole time.

Probably need to have a serious sport doc check it all out---not because I am concerned, but because I would like to have some insight about different types of runners and how the heart works.

Saturday in to the wind.

Summary Data
Total Time (h:m:s)	2:56:29	3:31 pace
Moving Time (h:m:s)	2:51:50	3:25 pace
Distance (mi )	50.06
Moving Speed (mph)	17.5 avg.	30.0 max.
Elevation Gain (ft)	+791 / -791
Avg. Heart Rate	138 bpm	Zone 3.4
Temperature (°F)	53.6°F avg.	55.4°F high
Wind Speed ( mph)	SSE 6.5 avg.	SSE 8.1 max.

I can claim the crazy wind, but the HR monitor tells it even better.



I hit the lakefront path on the return at Lawrence and my HR spiked and basically stayed spiked until I got back. From Irving Park to the River, I was pushing hard to hit 15 and NO ONE passed me, not even the time trialers. Other than the wind factor it was a fantastic morning heading up to Skokie (Church St & Niles Center Rd.) and back. Plan is to make a 70 out of the lake front path and the Chicago-to-Glenview Ride, but the extra 20 will need to wait until I get time for a 4-hour ride (it seems unfair to leave Amy alone with the kids for extra hours on a Saturday since she has them by herself all week). Probably not a week-day ride either since traffic was already picking up by 6:30/7:00 this morning.

Treadmill Hills

Summary Data
Total Time (h:m:s)	0:46:54	9:59 pace
Moving Time (h:m:s)	0:46:54	9:59 pace
Distance (mi )	4.70
Moving Speed (mph)	6.0 avg.	9.5 max.
Elevation Gain (ft)	+0 / -0
Avg. Heart Rate	146 bpm	Zone 3.6

Start time: 06:07:24am

Chicago, being what it is (flat), means that when I do hill workouts, I need to do them on the treadmill. Ran using the foot pod for my Forerunner for distance and speed, hr monitor for intensity. Motion-based will not accept non-GPS data, so the above must suffice.

The hill workout:

Warmup at 1% incline
2x1 min at 2% grade, 9.5 mph with 2 minute rest between hills.
4 minutes between sets at 6.7 mph
2x1 min at 4% grade, 9.3 mph with 2 minute rest between hills
4 minutes between sets at 6.7 mph
2x1 min at 6% grade, 9.3 and 9.5 mph with 2 minute rest between hills
4 minute recovery
10 minute cooldown run at 7.5 reducing to 6.0 by end
5 minute cooldown from 4.5 to 2.5 in one minute increments.

Used the treadmill training workout from Itunes nike workouts area. Although this was taxing, I run 2 minute intervals, so the 1-minute hills seemed to be pretty short. Also found that I was not as tired later in the day as I am from a normal tempo run (although my calves were sore).

I definitely like the treadmill for intervals and hills since it keeps me honest; not too keen on it these days for 'real' running.

Thursday Ride

Summary Data
Total Time (h:m:s)	1:09:29	3:20 pace
Moving Time (h:m:s)	1:09:28	3:20 pace
Distance (mi )	20.77
Moving Speed (mph)	17.9 avg.	40.7 max.
Elevation Gain (ft)	+390 / -390
Avg. Heart Rate	141 bpm	Zone 3.6
Temperature (°F)	54.8°F avg.	55.4°F high
Wind Speed ( mph)	N 0.0 avg.	N 0.0 max.

Heart Rate Data	Avg	Low	High
Heart Rate (%max)	76	34	91
Heart Rate (zone)	3.6	0.7	5.1
Heart Rate (bpm)	141	63	168

Heart Rate Zones (%max)	Time (h:m:s)	Distance (mi )	Speed (mph)
Zone 0 0-50	00:00:30	0.07	8.6
Zone 1 50-60	00:01:56	0.44	13.7
Zone 2 60-70	00:06:00	1.67	16.7
Zone 3 70-80	00:41:29	12.70	18.4
Zone 4 80-90	00:19:20	5.84	18.1
Zone 5 90-100	00:00:13	0.06	15.8

Trade In

For the past few months, I have been having trouble with my Cateye Astrale 8. It was a nice enough cyclecomputer, but kept cutting out requiring wiggling to re-engage, lost mileage, etc. I took the opportunity to upgrade to a Garmin with wireless sensors and HR monitor. Since I cross-train, I opted for the Forerunner rather than the Edge.

Since the Garmin does not itself have a persistant odometer and I like to log such things, the Astrale retires with 687.4 miles on it.

This also seems like a good time to kick up to daily reports since I have more data, an easy way to report it, and I am seeing improvement over time (albeit slowly).

Summary Data
Total Time (h:m:s)	0:53:48	9:23 pace
Moving Time (h:m:s)	0:53:48	9:23 pace
Distance (mi )	5.73
Moving Speed (mph)	6.4 avg.	17.2 max.
Elevation Gain (ft)	+91 / -91
Avg. Heart Rate	149 bpm	Zone 4.1
Temperature (°F)	75.2°F avg.	75.2°F high
Wind Speed ( mph)	SSW 6.9 avg.	SSW 8.1 max.

Monday Ride

Summary Data
Total Time (h:m:s)	1:18:02	3:23 pace
Moving Time (h:m:s)	1:13:49	3:12 pace
Distance (mi )	22.98
Moving Speed (mph)	18.7 avg.	32.3 max.
Elevation Gain (ft)	+427 / -426
Avg. Heart Rate	144 bpm	Zone 3.8
Temperature (°F)	71.6°F avg.	71.6°F high
Wind Speed ( mph)	S 8.1 avg.	S 9.2 max.

Sunday Morning Run

Summary Data
Total Time (h:m:s)	0:50:00	8:48 pace
Moving Time (h:m:s)	0:49:39	8:44 pace
Distance (mi )	5.68
Moving Speed (mph)	6.9 avg.	14.6 max.
Elevation Gain (ft)	+66 / -67
Avg. Heart Rate	151 bpm	Zone 4.2
Temperature (°F)	55.4°F avg.	55.4°F high
Wind Speed ( mph)	NE 1.2 avg.	NE 3.5 max.

Summary Data
Total Time (h:m:s)	2:00:53	3:18 pace
Moving Time (h:m:s)	2:00:49	3:18 pace
Distance (mi )	36.48
Moving Speed (mph)	18.1 avg.	25.4 max.
Elevation Gain (ft)	+2,824 / -2,818
Avg. Heart Rate	142 bpm	Zone 3.7
Temperature (°F)	61.7°F avg.	62.6°F high
Wind Speed ( mph)	N 7.5 avg.	N 8.1 max.

September 9-15

Sunday: OFF
Monday: Run 5
Tuesday: Ride 20
Wednesday: Run 5 (intervals)
Thursday: Ride 36 (full lakefront)
Friday: Run 3
Saturday OFF.

Sunday: Run (outside, 45 minutes)
Monday: Full Path Plus a bit, 38 miles
Tuesday: OFF
Wednesday: OFF
Thursday: Ride 20
Friday: Run
Saturday: Lakefront Path

August 26-September 1

Sunday: Ride 22 miles
Monday: Run 4
Tuesday: Ride 20
Wednesday: OFF
Thursday: Ride 20
Friday: Intervals (running)
Saturday: Full Path (36 miles)