Run

• 42m 13s
• 4.00 miles
• 10m 33s /Mi

Ran with Katie and Shannon down trail to Spring Creek and back. It seemed harder than it should since I had recently been sick and had run the afternoon before.

Lap Pace Max Avg Cad Stride
1 10:25 162 152 85 2'11
2 10:40 170 164 85 2'11
3 10:39 177 169 84 2'11
4 10:26 178 175 84 3'0

Cadence 84/87

Run

• 30m 25s
• 3.10 miles
• 09m 49s /Mi

Still feeling off in the morning caused me to try to work from home today. Feeling some better, I tried to make a short run at the end of the day. David even joined me, his first outdoor run since is fracture. He ran on the grass, and I ran on the pavement. It was hot, though, and the heat of the day, so it was a painful run!

Lap Pace Max Avg Cad Stride
1 09:37 174 161 84 3'3
2 09:42 182 180 83 3'3
3 10:07 187 182 82 3'2

Cadence 83/85

Run

• 1h 40m 48s
• 9.86 miles
• 10m 13s /Mi

Ran at White Rock Lake with Katie! It was a beautiful day with perfect weather, and we had a great time. We ran it a little faster than we should have, and I have to learn to control that, but I was pleased.

NOTE: Katie's Garmin measured the distance quite a bit shorter with avg speeds slower. Need to compare real distance.

My knee had some discomfort the last couple of miles, but it wasn't until the last .5 that it was bothersome. I think it will be fine for the next 10 miler. This was my first 10 miler with no ibuprofin.

We had an incredibly steady pace, except where we told ourselves to slow down. We need to do that more!

Lap Pace Max Avg Pace Cadence Stride
1 10:08 149 130 10:08 84 3'1
2 9:48 167 155 9:48 83 3'3
3 9:44 170 166 9:44 83 3'3
4 9:40 170 168 9:40 83 3'3
5 9:39 175 171 9:39 83 3'3
6 9:47 176 168 9:47 83 3'3
7 9:31 179 172 9:31 84 3'3
8 9:53 175 170 9:53 83 3'3
9 9:55 175 173 9:55 82 3'3
0 9:51 179 175 9:51 83 3'2

Even the cadence and stride were steady! 83 avg/86 max

Bike

• 51m 39s
• 10.09 miles
• 11.72 Mi/hr

Biked slowly with Teri while her knee recovered.

HRM didn't record well.

Max 18.4

Run

• 36m 16s
• 3.20 miles
• 11m 19s /Mi

Stroller run with Nicole with the big kids on bikes. Both little kids were in the stroller. Ran the north loop