Date Course&OtherInfo Dist.(mi.) Time&AvPace HR(av/hi)
31(Mon) Rest Day - No Activity 0 ----- ---
01(Tue) 1st Day 5K - Fair Lawn,NJ 39-37deg.F. Cloudy 1100hrs.
Walk - Warm up 1.22 28:10@23:05 70bpm
Jog 0.39 7:50@20:00 87 "
5K Race 3.10 26:44@08:37 148/152
Jog to car --- ----- ---
02(Wed) No Activity - Resting from yesterday's 5K. ----- ---
03(Thu) Palisades Interstate Pkwy-Alpine/Englewood,NJ 25deg.F.Sunny but cold. 0630hrs.
Walk dn Intersection & back. 1.96 47:29@24:11 76/83
Jog/Run * Aziz ahead few meters 3.19 44:53@14:04 136/15
No Cool Down - Too Cold.
04(Fri) Votee Park-Teaneck 37-36deg.F. 1538hrs.
Exercises/Stretches 5mins. --- ----- ---
Walk 1.27 25:29@20:02 94/98
Jog/Run 6.51 1:47:28@16:31 116/131
Exercises/Stretches 10mins. --- ----- ---
05(Sat) Teaneck H/S Track Oval 39-43deg.F. Sunny,light wind. 1216hrs.
Walk 400 meters(1 lap) 0.25 --- ---
Exercises/Stretches 5mins. --- --- ---
Jog 4 laps CCW 1.11 18:40@16:51 110bpm
" " CW 1.12 15:03@15:03 111 "
400 meters Run 0.27 02:29@09:09 129 "
" " " 0.27 02:23@08:44 135 "
" " " 0.28 02:19@08:13 136 "
" " " 0.27 02:18@08:28 136 "
" " " 0.27 02:14@08:17 139 "
Cool Down Walk 0.25 --- ---
Exercises/Stretches 10mins. --- ---- ---
06(Sun) Palisades Interstate Pkwy-Alpine/Englewood,NJ 0600hrs. 34deg.F. W/ Aziz.
Exercises/Stretches 5mins. --- --- ---
Walk Warm Up 1.94 43:37@22:30 76bpm
Jog/Run 4.06 58:01@14:18 116/133
No Cool Down - Br...brr. Felt cold.
Total Week 01 Mileage 27.73 miles
Last Week's Year-to-Date Total 0.00
Year to Date Total 27.73 miles.
Happy New Year! Started the year running a 5K race. Did not do too good. M70-74:6/8
Overall Place:200/405.Time:26:44. Aziz PR'd. Time: 25:12 @ 8:10 pace. M60-64: 4 of 12.
Over All Place: 160 of 405. My running buddy, Aziz, is now fast and kicks dust to my face.
During our training runs, he could easily leave me behind. "Keep up the good job Aziz. I'm
so happy for you".
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