Week 09(25Feb-03Mar.2013)

Date       Course&otherInfo                  Dist.(mi.)        Time&AvPace        HR(av/hi)

25(Mon)  Rest Day-No Activity except for Exercises/Stretches of 30mins w/c
                includes 2-12# Dumb bells.  Body Wt. 119.6#s.
26(Tue)  Votee Park,Teaneck. 1813hrs. 41-39deg.F.
               Jog/Run                                 6.06               1:48:10@17:50       109/124bpm
               Exercises/Stretches at the Band Shell - 10mins.
27(Wed) Palisades Interstate Pkwy-Alpine, NJ 0630hrs. Rainy&Windy, 38-41deg.F.
  W/ Aziz. Walk-down to basin & bk.     3.25             1:02:00@20:00              86bpm
28(Thu)  No Activity                            00.00                     ----                      ---
01(Fri)   Overpeck Park(Track Oval)-Leonia,NJ  43-42deg.F. 1615hrs.
              Exercises/Stretches - 5 mins.
              Jog/Run                                 2.15                    32:40@15:11          117bpm
              Exercises/Stretches - 5 mins.
              800 meters run                       0.54                      5:23@10:00           129 "
              800 meters  "                         0.52                      4:56@9:28             143 "
              400 meters  "                         0.26                      2:20@8:54             138 "
              Exercises/Stretches - 5 mins.
02(Sat)  Votee Park-Teaneck,NJ 39-37deg.F.Overcast.  1242hrs
              Walk                                     1.41                    27:03@19:13            78bpm
              Exercises/Stretches 5 mins.
              Jog/Run                                 5.51                 1:25:45@15:35         109/118
              Exercises/Stretches 10 mins.
03(Sun)  Palisades Interstate Pkwy-Alpine, NJ 30deg.F. Sunny  0630hrs. W/ Aziz A.
              Exercises/Stretches  5 mins.
              Walk - Warm up                   1.94                    45:11@23:15            ----
               Exercises/Stretches 5 mins. inside bldg.
               Jog/Run                                3.26                    47:12@14:30          140/155
                   * Aziz leads by 100 meters coming back from Alpine Boat Basin to end.
              

Week 09 Total Mileage                     24.90 miles
Last Week's Year-to-Date Total      195.77  "
Year-to-Date Total Mileage             220.67 "

Lower Potomac River Marathon in Piney Point, MD is next weekend. Did almost 25miles
for this week and feeling okay. Looking forward to LPRM in Maryland.            
 

Week 08(18-24Feb.2013)

Date     Course&otherInfo                   Dist.(mi.)               Time&Pace             HR(av/hi)

18(Mon)  Rest Day - No activity          00.00                       ---                           ---
19(Tue)   No Activity                           00.00                       ---                           ---
20(Wed) Palisades Interstate Pkwy-Alpine,NJ.  With Aziz.
               Walk to Alpine Basin & Back  2.96                    1:08:10@23:01       77bpm
21(Thu)  No Activity except for Indoor Exercises/Stretches - 1 hr. duration    Wt. 121 lbs.
22(Fri)  Votee Park,NJ  28-33deg.F. Sunny. 0838hrs. Wt.s B-4 Activity 120#,After 118#.
             Walk-Warm up                         1.60                       31:26@19:41       91bpm
              Jog/Run                                    5.66                    1:30:17@15:57      117 "
23(Sat)  No Activity. Guest Tour NYC(the Agiao's fr. CA).
24(Sun) Votee Park,Teaneck. 35-42deg.F.Partly Sunny.0713hrs.
              Walk                                        1.66                       38:00@22:57        83bpm
              Jog/Run                                    8.60                    2:18:56@16:09        116/122

Week 08 Total Mileage                        20.48 miles
Last Week's Year-to-Date Total         175.29 "
Year-to-Date Total                             195.77 "

Missed 4 days this week so only 20 miles activity. Better than nothing.