<<Yesterdays Run
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Wednesday, May 30, 2012		Tomorrows Run!>>
ATHLETEACTIVITYSTATISTICS
JoeC
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Running - Intervals
X
7:00pm
Weather: good
4.3 miles
00:40:00
(9:18 min/mile)		Shoe: Saucony Ride3 0512
134.88 miles on shoe


2x200
1200 5:09
rest 2:00
2 x 800, 600, 400 rest 90/3:00
3:15, 2:24, 94
3:14, 2:21, 90

With Harvey and Emily

Gumpin Mileage for current: Week: [27.45] Month: [164.33] Year: [583.47]
JoeC
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Running - Warmup&CoolDown
X

Weather: good
3.25 miles
00:29:00
(8:55 min/mile)		Shoe: Saucony Ride3 0512
134.88 miles on shoe


-

Gumpin Mileage for current: Week: [27.45] Month: [164.33] Year: [583.47]
Rich_Sherman
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running -

6:45pm
Weather: 70's humid
9 miles
00:00:00



Parked over at mercer for workout at x.

warmup
1x1200m
2x 800/600/400
4x strides
cooldown



Gumpin Mileage for current: Week: [29.03] Month: [170.7] Year: [1106.96]
PParks
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Running - Easy
Ocean Spray
12:30pm
Weather: 72/Clouds
7 miles
00:00:00
Shoe: Nike Free 2
373.9 miles on shoe


Easy seven on the bog trails.

Gumpin Mileage for current: Week: [36] Month: [249] Year: [774.6]
amekk
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Running - Track Intervals

6:45pm
Weather: Humid
7.5 miles
01:00:00
(8:00 min/mile)		Shoe: Saucony Contara
97.39 miles on shoe


Good to see everyone the track. Had a good workout, but was not at 100%, felt tired at the start. It took my body a while to wake up and smell the workout!

Most of my laps were mid to high 90s with only few in mid to high 80s.

Gumpin Mileage for current: Week: [51.24] Month: [190.17] Year: [759.68]
ScottyWiz
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Running - Easy Run


10 miles
01:10:00
(7:00 min/mile)


Finally made it back over to the X for a run. Did a little bit of the tempo with the guys, but had a wardrobe malfunction that needed immediate correcting. Unbeknownst to me, a bit of the Shoe Goo I used to seal up the too easily torn uppers on my Shay's pooled into a little bitty jagged ball right in my arch area on my left shoe. After a few miles, it felt like someone was stabbing my arch with every step. I took off my shoe and saw that blood had already been drawn. I tried to just remove that little piece of the solid Goo causing me issues, but it was too difficult. So, I used my handy car key to rip open the entire rip I had sealed up, which instantly corrected the problem. No issues from 5 miles onward. I need to be more careful when applying that stuff. Thin layers, thin layers. 10s and quick stretch after.

It was great seeing the old crew, as well as finally meeting and being able to put faces to some of the names of the newer folk in the club. The team just continues to get stronger and stronger. Extended cool down at Lewis's to see the Celtics lose to Heat in OT. I'm going to make it a point to get over to practice much more often.

Gumpin Mileage for current: Week: [102] Month: [406] Year: [580]
canning027
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Running -
Norwood
6:45pm
Weather: Little Humid
9 miles
01:05:50
(7:18 min/mile)


5 mile tempo with the JC, TJ, MadMan, LD, DD, Scooby Doo and ScottyWiz! Goal was to run 33:30, ended up running 32:50. Mile 3 to 4 was a bit of a struggle, but overall a solid run. Untimed 100m strides on the track post-tempo and some drills after the cool down.

Gumpin Mileage for current: Week: [39] Month: [164.91] Year: [619.6]
jjrenz
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running - 2 out and 2 back;
Central O and B
7:00am
3.85 miles
00:30:30
(7:55 min/mile)		Shoe: Asic Hyperspeed 4
256.77 miles on shoe


-

Gumpin Mileage for current: Week: [63] Month: [298] Year: [1404]
DrTom
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Running - Training Run
Treadmill

4.1 miles
00:00:00





Gumpin Mileage for current: Week: [62.3] Month: [352] Year: [1499.3]
fcn10k
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Biking - Bike - Outdoor
Halifax/Mom's 40
6:00pm
41.19 miles
02:00:40
(2:55 min/mile)		Shoe: Specialized Tarmac
WARNING!5349.03 miles on shoe


Another solid solo ride. Almost ran out of light. Miss the afternoon workouts.

2h, 00m, 40s
41.19 Miles
20.48 Avg MPH
33.12 Max MPH
78 Avg Cadence

Gumpin Mileage for current: Week: [14.2] Month: [70.6] Year: [334.065]
TUNGER01
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Running -


Weather: 60s + humid
15 miles
00:00:00



AM: 3.0 miles...holy name loop...(20:34)...
PM: 12.0 miles...X w/ jc, ld, mm, ah, can, wizzzz (double solitary fist pump), d...7 mile warm up...10X hills (~50 sec) focusing on form...2X down hill strides...2 mile cool down...great recommendation by mad-man..."power packing" as he says...thank the almighty that both diehl's were at lew's...could have used another 45 min out of wiz...harv, google motorhead... http://www.youtube.com/watch?v=1iwC2QljLn4&feature=youtube_gdata_player

Gumpin Mileage for current: Week: [71] Month: [382.2] Year: [1656.2]
Jake_Os
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Running -
Polaroid
6:30pm
Weather: Ray Bourque
12.5 miles
00:00:00



following monday race, hit upon the right workout upon much player discussion finally hitting on 5 mile uptempo plus 10 mercer uphills and 2 downhills, these guys are much younger, rougher later in OT

Gumpin Mileage for current: Week: [72.5] Month: [316.25] Year: [986]
Dan_Atk
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Running -

7:00pm
9 miles
01:15:00
(8:20 min/mile)


1200, then 2 x 8-6-4. No watch, so just guessing at distance & time. Around 93s for the 1200, then mostly high 80s for the rest. With Bill & TVo for all of them, with Geoff & Rich for a few.

Gumpin Mileage for current: Week: [59.68] Month: [176.49] Year: [1068.6]
mc.lynch
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Running - Track workout

6:30pm
12 miles
00:00:00
Shoe: NB 890 Blue Yellow 1
279 miles on shoe


Warm up, 4 x 100 strides, 2 x 200 group strides @ 5K pace (200 jog rest), 1200 @ 5M pace (2:00 jog rest), 2 x (800, 600, 400 @ 5K pace (1:30 jog rest, 3:00 rest between sets)), extended cool down including 4 x 100 strides on football field.

Target: 200 = 54, 1200 = 5:30, 800 = 3:37, 600 = 2:43, 400 = 1:49. Actual = 51, 52, 5:20, 3:28, 2:37, 1:47, 3:35, 2:38, 1:41.

Pretty good consistency and under all targets. Good workout.

Hey Gary, I ran up Cadillac a few years ago, that's a tough run. Of course coming back down is a lot more fun!

Gumpin Mileage for current: Week: [52] Month: [304] Year: [930]
AjHDr0p
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Running - Medium Run
B.O.B.
6:45pm
Weather: Nice
8.5 miles
01:01:45
(7:15 min/mile)		Shoe: Salvation III
167.9 miles on shoe


AM swim. Slept weird on my neck last nite. Felt it a little in the pool and a lot on the way home.
2600 - lots of 50s today, nothing longer except the WU/CD. Had good form for most of it

1mi WU, 5mi Tempo that included the HIPster!, 2.5 CD with DD. Large crowd on a good night

Gumpin Mileage for current: Week: [38.05] Month: [149.95] Year: [716.95]
gary
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Running - Hillwork
Ascent/Descent Cadillac Mt Maine
5:00pm
Weather: 75 Humid
7.1 miles
00:00:00
Shoe: Mizuno Somethings
15.2 miles on shoe


OMG...met up with my host Gary Allen who decided to show me Cadillac Mountain...on foot. 3.5 miles up to the summit. After an a.m. run and 5 hour drive I was anerobic 100 yards in. Brutal, but gorgeous scenery. Hoping to catch sunrise on film tomorrow.

Gumpin Mileage for current: Week: [49.25] Month: [188.25] Year: [634.14]
JohnnyCash
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running - Easy Run

12:00pm
5.25 miles
00:43:00
(8:11 min/mile)


Felt pretty good - calf felt great as well - pain free! finally!

Gumpin Mileage for current: Week: [10] Month: [10] Year: [140.25]
DrTom
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Running - Training Run
Zorinsky
5:00am
8.2 miles
00:00:00
Shoe: Launch 10
154.2 miles on shoe


Woke up at 4:51. Probably would have gotten an earful from grumpy Court for being late, but ShyAngel was later because of her incident with State Trooper Black. Badge number 571. Sumbitch gave her the fine for 16-20 over speed limit when she was exactly 16 over. Bastard.

Gumpin Mileage for current: Week: [62.3] Month: [352] Year: [1499.3]
gary
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Running - Easy Run
Borderland State Park
6:30am
Weather: Soupy
5.25 miles
00:47:18
(9:00 min/mile)		Shoe: Mizuno Tradeshows
309.15 miles on shoe


Early start, busy day. Heading up to Bar Harbor, Maine to Acadia National Park for Outside Interactive. God's country...

Gumpin Mileage for current: Week: [49.25] Month: [188.25] Year: [634.14]