Week 31 Activities(30Jul-5Aug2012)

Date          Activity & other Info.             Time/Pace                 HR(Ave)              Distance
                    
30(Mon)   Exercises/Stretches/Wt.s        1:00:00                          ---                      0.00
31(Tue)   Votee Park,Teaneck. 71-72deg.F.0846hrs.
                    Walk                                15:37/24:24                 71bpm                   0.64
                    Jog/Run                         1:02:26/13:47               112bpm                   4.53
1(Wed)   Palisades Pkwy(Alpine/Englwd,NJ) 72deg.F. Lt.Rain 0610hrs.
                    Walk                                   -------                         ----                    1.60
                    Jog/Run                        1:15:40/15:02                120bpm(high)          3.40
                   Walk (cool down)                 -----                           ----                    0.50
2(Thu) Teaneck H/S Trk Oval  70-72deg.F.  0645hrs.
               Exer/Stretch                          10mins.                          ----                     ----
               W/Up Jog                             26:39@12:04av.pace 117bpm                  2.21
               Yasso 800                              4:49@8:38   ''    ''     138  "                     0.56
                  "        ''                                4:40@8:30   "     "     143  "                      0.55
               Cool Dn Jog                         14:42@11:46 "    "     125  "                      1.25
              X-ercises/Stretches                15 mins.                     ----                        ----
3(Fri) Votee Park in Teaneck,NJ  76-80deg.F.  0707hrs.
             X-ercises/Stretches                 10 mins.                    ----                        ----
            Jog/Run                                 1:18:10@15:34av.pace 108bpm                 5.02
            X-ercises/Stretches                   10 mins.                   ----                        -----
4(Sat) NYRR Team Championship Race-Men  80deg.F. 87% humidity
            Some X-ercise/Stretches
            Warm-up Jog                           28:25@18:37av.pace                            1.53
                                  HR chest strap not properly placed-no HR readings.
            5-Mile Race                             45:23@9:03av.pace     ----                   5.00
           Some Cool Dn. - Walked to Baggage & Clothes Change Area
                 Ovl.Pl: 871 of 1009    Men 70-74: 5 of 9.
5(Sun) Palisades Parkway-Alpine/Englewood,NJ  76-81deg.F. cloudy
           Some few exercises/stretches before RECOVERY Activities.
           Walk down to Alpine Boat Basin 38:11@24:01av.pace  66bpm             1.59
           Jog then Run                              41:23@13:48av.pace  108bpm            3.00
           Walk to Cool Dn-Start Area      11:21@28:01 "   "       101bpm            0.41
           X-ercises/Stretches                    10 mins.
                                                                                Week's Total Mileage     31.79          
                                                            Last Week's Year-to-Date Total       779.36
                                                                                  Year to Date Total      811.15 Miles

Exercising and stretching is an integral part of my training activity that I do before and after as you
may have noticed. Sometimes I don't log it in and also forget to do especially at the
end of races. Before an activity, it should be done lightly since the muscles/body is not fully warmed
up. The experts say, stretching/exercises is best after an activity. No matter, I try to do it before
and after my activity as ingrained to me by my high school coach of long, long time ago. Happy,
happy walking, jogging and running. Keep cool and hydrate.