Date Course&otherInfo Distance(mi.) Time/AvPace HR(Av/Hi)
22(Mon) OverpeckTrkOval,Leonia,NJ 51 Deg.F. 1746hrs.
Walk 1.07 22:12@20:45 72bpm
Jog/Run 2.14 27:48@12:58 125bpm
Exercises/Stretches-5mins. -- -- ---
23(Tue) Votee Park-Teaneck,NJ 54 deg.F. 0800hrs.
Exercises/Stretches-10mins. -- -- ---
Warm-up Jog 1.62 24:00@14:49 111bpm
Run 6.34 1:28:20@13:56 113bpm
Exercises/Stretches-5mins. -- -- ---
24(Wed) Overpeck Park Track Oval-Leonia,NJ 58-57deg.F. 1734hrs.
Exercises/Stretches - 10mins. -- -- ---
Jog/Run 2.67 39:26@14:45 100bpm
Exercises/Stretches - 5mins.
Cut activity short due to darkness & hurting feet(rt.ft.sideofshin)
25(Thu) Overpeck Track Oval 59-61deg.F. Cloudy 1142hrs.
Exercises/Stretches - 5mins.
Warm-up Jog 2.33 34:16@14:42 105bpm
Yasso 800 0.53 5:05@9:32 126bpm
Yasso 800 0.54 4:40@8:38 133bpm
" " 0.53 4:34@8:34 135bpm
" " 0.54 4:28@8:12 138bpm
" " 0.54 4:32@8:23 138bpm
Walk bet.Y800's 0.24 -- -- ---
Cool-down Walk 0.18 -- -- ---
26(Fri) Votee Park-Teaneck,NJ 62deg.F. Cloudy 1149hrs.
Exercises/Stretches - 15mins. -- -- ---
Walk 1.18 24:47@21:01 73bpm
Jog/Run 3.50 51.56@14:49 107/116bpm
Exercises/Stretches - 5mins. -- -- ---
27(Sat) Votee Park-Teaneck,NJ 64deg.F. Cloudy 1300hrs.
Exercises/Stretches - 15mins. -- -- ---
Walk 1.25 27:37@22:04 76bpm
Jog/Run 3.61 50:58@14:07 106bpm
Exercises/Stretches - 10mins. -- -- ---
28(Sun) USATF-NJ 8K XC Championships Deer Path Park,Readington,NJ
50's deg.F.Temp. 1000hrs.
Warm-up Jog 1.77 28:42@16:15 118bpm
8K XC Race 4.88 44:45@9:00 139bpm
Cool-down Jog 0.68 11;59@17:37 109bpm
Overall Place: 205 of 252 AgeGrpPl. M70-74: 5 of 9.
Masters Team 70:
1 Clifton Road Runners Club
Wm. Ash 70 41:18
Matt Lalumia 72 43:58
Joe Saley 72 44:45
2 Shore Athletic Club
3 Central Jersey Road Runners Club
Today was the calm before Hurricane Sandy hits us in the East Coast. Weather forecast
warned of her coming up north. It did come up about midnight in Teaneck, first with strong
winds, followed by rain.
Week 43 Total Miles 36.14
Last Week's Y-T-D 1227.74
Year to Date Total 1263.88
Looking back into my activities, note that I have added walking before jogging & running. It
helps start my warm up routine. I also do exercises before and after my activities. Walking
does raise the heart beat especially if one walks fast so go for it. I do see lots of walkers in
the park and even in the track oval, also hikers in Palisade Interstate Parkway-Englewood/Alpine
area, most of them are Koreans & Japanese. Start a walking activity and stay fit everyone.
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