Keith Granger

2mi warmup, 3 x 1mi @ 6:00, 1mi cooldown

Workout:

• Type: Run
• Date: 11/09/2009
• Time: 06:14:23
• Total Time: 00:46:39.98
• Max Heart rate: 113
• Calories: 718
• Distance: 6.26 miles
• Average Pace: 7:27.2/mile
• Max Pace: 5:10.88/mile
• Ascent: 842.5 ft
• Descent: 847.22 ft

With Yogi.

Workout:

• Type: Run
• Date: 11/08/2009
• Time: 10:12:03
• Total Time: 00:37:36.12
• Calories: 458
• Distance: 3.91 miles
• Average Pace: 9:36/mile
• Max Pace: 7:15.31/mile
• Ascent: 1,035.68 ft
• Descent: 1,010.45 ft

Loop Trail before work.

Workout:

• Type: Run
• Date: 11/06/2009
• Time: 05:47:23
• Total Time: 1:40:13.03
• Calories: 1545
• Distance: 13.01 miles
• Average Pace: 7:42.13/mile
• Max Pace: 5:42.53/mile
• Ascent: 1,666.88 ft
• Descent: 1,657.42 ft

Carmichael’s Time Trial DVD

Workout:

• Type: Cycle
• Date: 11/05/2009
• Time: 17:00:00
• Total Time: 1:00:00.00
• Calories: 499

Workout:

• Type: Swim
• Date: 11/03/2009
• Time: 05:30:00
• Total Time: 00:30:00.00
• Calories: 210
• Distance: 880 yd
• Average Pace: 3:24.55/100yd

Loop Trail at Lunch

Workout:

• Type: Run
• Date: 11/02/2009
• Time: 11:21:50
• Total Time: 00:51:11.04
• Calories: 758
• Distance: 6.54 miles
• Average Pace: 7:49.36/mile
• Max Pace: 5:16.34/mile
• Ascent: 1,045.15 ft
• Descent: 1,036.08 ft

Lincoln Rock

Workout:

• Type: Cycle
• Date: 11/01/2009
• Time: 15:22:49
• Total Time: 1:08:46.83
• Calories: 1135
• Distance: 18.08 miles
• Average Speed: 15.78 mph
• Max Speed: 30.79 mph
• Ascent: 1,411.65 ft
• Descent: 1,427.02 ft

Loop trail at lunch. Faster pace than I’m used to.

Workout:

• Type: Run
• Date: 10/30/2009
• Time: 12:31:02
• Total Time: 1:39:14.44
• Calories: 1560
• Distance: 13.08 miles
• Average Pace: 7:35.12/mile
• Max Pace: 6:04.72/mile
• Ascent: 1,807.97 ft
• Descent: 1,830.83 ft

First Time. I didn’t drown! I thought for sure I was going to though.

Workout:

• Type: Swim
• Date: 10/29/2009
• Time: 06:00:00
• Total Time: 1:00:00.00
• Calories: 568

Dark, Raining.

Workout:

• Type: Run
• Date: 10/28/2009
• Time: 06:17:09
• Total Time: 1:28:34.26
• Calories: 1185
• Distance: 10 miles
• Average Pace: 8:51.25/mile
• Max Pace: 6:41.18/mile
• Ascent: 1,339.22 ft
• Descent: 1,471.69 ft

Workout:

• Type: Strength Training
• Date: 10/27/2009
• Time: 06:00:00
• Total Time: 1:00:00.00
• Calories: 394

Dark and Raining

Workout:

• Type: Run
• Date: 10/26/2009
• Time: 05:58:26
• Total Time: 1:32:38.25
• Calories: 1218
• Distance: 10.29 miles
• Average Pace: 8:59.91/mile
• Max Pace: 6:32.57/mile
• Ascent: 1,196.5 ft
• Descent: 1,232.37 ft

With Yogi

Workout:

• Type: Run
• Date: 10/25/2009
• Time: 10:52:58
• Total Time: 1:02:47.59
• Calories: 805
• Distance: 6.51 miles
• Average Pace: 9:38.37/mile
• Max Pace: 2:38.17/mile
• Ascent: 2,106.02 ft
• Descent: 2,072.12 ft

Raining

Workout:

• Type: Run
• Date: 10/23/2009
• Time: 08:40:00
• Total Time: 2:00:51.30
• Calories: 1620
• Distance: 14.01 miles
• Average Pace: 8:37.67/mile
• Max Pace: 6:25.05/mile
• Ascent: 1,795.39 ft
• Descent: 1,737.44 ft

With Yogi

Workout:

• Type: Run
• Date: 10/22/2009
• Time: 16:44:32
• Total Time: 00:40:16.29
• Calories: 449
• Distance: 3.89 miles
• Average Pace: 10:21.44/mile
• Max Pace: 7:47.04/mile
• Ascent: 962.72 ft
• Descent: 977.31 ft

10 mile run in the dark morning rain - sort-of fun.

Workout:

• Type: Run
• Date: 10/21/2009
• Time: 05:45:00
• Total Time: 1:24:30.00
• Calories: 1135
• Distance: 10 miles
• Average Pace: 8:27.04/mile

First time - I’m sore!

Workout:

• Type: Strength Training
• Date: 10/20/2009
• Time: 12:00:00
• Total Time: 1:00:00.00
• Calories: 394

Workout:

• Type: Run
• Date: 10/19/2009
• Time: 12:00:00
• Total Time: 1:24:30.00
• Calories: 1135
• Distance: 10 miles
• Average Pace: 8:27.04/mile

Horselake with Yogi

Workout:

• Type: Run
• Date: 10/18/2009
• Time: 10:00:00
• Total Time: 00:36:00.00
• Calories: 420
• Distance: 4 miles
• Average Pace: 8:59.73/mile

Workout:

• Type: Run
• Date: 10/17/2009
• Time: 09:00:00
• Total Time: 2:00:00.00
• Calories: 1612
• Distance: 14 miles
• Average Pace: 8:34.29/mile