Tues 10-27-09

Couch-to-5k Week 7 Day 1 (5 min warm-up, run for 25 min, 5 min cool-down). Home -> Rolling Oaks -> Maumelle Blvd -> Edgewood & back

Total distance: 3.46 mi
Total time: 35:33
Avg speed: 5.84 mph
Avg pace: 10:16 /mi

Sun 10-25-09

Took the boys on a bike ride - rode Trek hybrid w/Connor on trailer bike. Cook's Landing -> Pfieffer Loop -> BDB -> Murray Park & back

Total distance: 6.21 mi
Total time: ~45 min
Avg speed: 8.28mph
Avg pace: 7:14 /mi

Sat 10-24-09

Road Bike ride from home -> BDB -> LR River Market -> NLR Riverfront -> Cook's Landing -> home

Total distance: 35.34 mi
Total time: 2:27:58
Avg speed: 14.33mph
Avg pace: 4:11 /mi

Felt pretty good although legs were getting shot (mild cramping) near end of ride. Pretty windy day as well.

Wed 10-21-09

Couch-to-5k Week 6 Day 3 (5 min warm up, 25 min run, 5 min cool down). Home -> Rolling Oaks -> Maumelle Blvd ->Edgewood -> Woodland -> home.

Total distance: 3.31 mi
Total time: 36:34
Avg speed: 5.43 mph
Avg pace: 11:02 min/mi

I guess from here on out, it's all running, no more walking.

Mon 10-19-09

Rode Trek hybrid w/Connor on trailer bike. Home -> bike path -> Diamond Point neighborhood -> N Odom -> Woodland -> Lake Willastein -> Maumelle Blvd -> Rolling Oaks -> soccer fields -> home.

Total distance: 10.1 mi
Total time: 1:05
Avg speed: 9.32 mph
Avg pace: 6:26 /mi

Fri 10-16-09

Couch-to-5k Week 6 Day 2 (5 min warm up, 10 min run, 3 min walk, 10 min run) - home -> Rolling Oaks -> Maumelle Blvd -> N Odom & back

Total distance: 3.24 mi
Total time: 32:39
Avg speed: 5.95 mph
Avg pace: 10:04/mi

Tues 10-13-09

Couch-to-5k Week 6 Day 1 (redux)

Total distance: 3.12 mi
Total time: 34:26
Avg speed: 5.44 mph
Avg pace: 11:02/mi

Ran out to Edgewood & back. Because of my miserable last outing and since it had been a while since I last ran, decided to restart Week 6.

Thurs 10-08-09

Couch-to-5k Week 6 Day 2 - 5 min warm up walk, 10 min run, 3 min walk, 10 min run. Wanted to get a run in before it started storming. Didn't quite make it through the 2nd 10 min run without walking. I think the humidity & warm temps coupled with poor hydration lead to my downfall. I will probably try doing this workout again before going to Day 3.

Total distance: 2.95 mi
Total time: 33:53
Avg speed: 5.22 mph
Avg pace : 11:29/mi

Mon 10-05-09

Couch-to-5k Week 6 Day 1 @ Big Dam Bridge after work. (5 min warm up walk, 5 min run, 3 min walk, 8 min run, 3 min walk, 5 min run, 5 min warm down)

Total distance: 3.20 mi
Total time: 35:43
Avg. speed: 5.38 mph
Avg. pace: 11:09 min/mi

Shins were hurting a little after first run, used walk to rest and stretch out legs/feet some.

Fri 10-02-09

Couch-to-5k Week 5 Day 3 - 5 min warm-up walk, run/jog for 20min, 5 min warm-down walk

Home -> loop around Meadow Ridge subdivision

Total distance: 3.02 mi
Total time: 33:25
Avg speed: 5.42 mph
Avg pace: 11:03/mi