With hope in our hearts and wings on our heels

Run around Green Lake, 2 laps (5.6 miles) in 45 min.
One lap mostly at 8:30min per mile and the other one at 7:30min per mile.

Run around Green Lake, 2 laps (5.6 miles) in 45 min.
First lap in 23 min, second in 22 min.

First leg along Lake Samish. First mile was downhill

http://www.ragnarrelay.com/index.php?option=com_dynamicpages&Itemid=34&page=legMaps&raceName=northwestpassage&paceID=5&leg=9

Ragnar Legs 2 and 3.

Leg 2 : At 1AM, downtown Anacortes, uphill finish.

2.8 miles in 20min 49 secs

http://www.ragnarrelay.com/index.php?option=com_dynamicpages&Itemid=34&page=legMaps&raceName=northwestpassage&paceID=5&leg=21

Leg 3: At 10AM, North of Langley, Whidbey Island, mostly uphill

4.9 miles in 41:09

http://www.ragnarrelay.com/index.php?option=com_dynamicpages&Itemid=34&page=legMaps&raceName=northwestpassage&paceID=5&leg=33

2.8 miles around neighbourhood in 27 min. Feeling heavy and slow.

3 Miles around neighbourhood in 26 minutes.

13 min per loop. Trying to keep it slow. Calves are tight. I feel like right feet is not landing right, will need to go see someone someday ... 

Run to Green Lake and back. 9.03 miles in 93 minutes.

 On the flat, 10 min per mile, heart rate on the flat at between 125 and 140.

Peak HR 156 going uphill at 9min per mile.

AM run.

3 miles around neighbourhood in 28'33''

Lunch time run.

4.9 miles on the waterfront in 38 minutes

4.9 miles in 40'40''

Lunch time run on the waterfront

First half (~ 4km) in 17'40''

Second half in 23'

Morning run to the office 8.74 miles in 1h 21min

Tiny run to the gym ... 1 mile in 8 min

Twice the neighborhood loop in 28 minutes

1 lap and some around green lake in 40 min.

With an acceleration

Waterfront lunch run 6.5 miles in 57 minutes.

Pace between 8 and 9 min/mile

Heart rate between 150 and 160.

Fremont Oktoberfest Brewhaha 5K

I was in the Beer Belly category (+200 pounds).

 Time : 22 min 07 seconds.

2 out of 40 in the Beer Belly category.

58 / 356 male

 69 / 816 overall

5 miles around the track at greenlake in 43 minutes.

First 2 miles as warmup at around 8 min per mile.

Then 4 x (1 lap fast + 1 lap slpw).

Fast is around 7 min per mile.

Then 1.25 mile cool down.

Home -> Green Lake and back. 9 Miles in 1h26min.

6 mph = 10 min per mile average

 One track lap in 1'22"

Heart rate around 150 except for track (177)

1.5 mile around neighbourhood + to the gym and back (1 mile each way)

4.2 miles on the waterfront in 34 min.

Average pace 8 min per mile.

Maybe 1/2 mile at 6:30 min per mile.

1 tiny mile running to the gym ...

5 miles in 45 min in neighbourhood.

Up hill at part.

4 miles at lunch on the waterfront with a few other guys from work.

35 min... with some parts at less than 7 per mile... too fast ...

DawgDash 10K in 46 min.

Hilly route, back pain ... so not bad time considering the conditions :)

I'm back after 7 weeks off (mostly due to back pain).

Run around Green Lake, 4.14 miles in 39'15''.

Slow pace.

3.73 miles around Green Lake and zoo in 37.52

1.7 mile in 18'42'' around neighborhood.