ADELANTE!

Monday, 4-27-2009 1:09:02 moderate over Kemah Bridge (x 5) ~ 10M 149 avg. HR (77%); 164 Max HR (85%); 758 cal. (40%) Tuesday, 4-28-2009 AM- 30' easy + 5 x 5' fast, 3' easy = 1:10:02 Total ~ 11M 145 avg. HR (75%); 165 Max HR (85%); 740 cal. (45%) 29:59 (135 avg. HR); Set I (148 HR); Set II (152 HR); Set III (152 HR); Set IV (152 HR); Set V (158 HR) PM- 41:31 easy regeneration on the Seabrook Trails ~ 6M 140 avg. HR (73%); 150 Max HR (78%); 416 cal. (50%) Wednesday, 4-29-2009 AM- 26:33 easy around Sylvan Beach + Technical Exercises ~ 4M 141 avg. HR (73%); 149 Max HR (77%); 266 cal. (50%) PM- 49:21 easy with Rudy at Jenkins Park ~ 7M 140 avg. HR (73%); 148 Max HR (77%); 492 cal. (50%) Thursday, 4-30-2009 AM- 44:15 (25:42 easy + 5 km finishing up Kemah Bridge in 18:33) ~ 7M 148 avg. HR (77%) - 177 Max HR; Easy, 135 avg. HR; 5 km, 165 avg. HR 481 cal. (40%) PM- 55:38 with short variations (30/45" every 3 min) ~ 8M 143 avg. HR (74%); 159 Max HR (82%); 575 cal. (45%) Fri

Monday, 4-20-2009 8:07 AM- 51:59 moderate (6:20 pace) out to the Kemah Bridge ~ 8M 6:26 PM- 38:43 easy around Birmingham, AL ~ 5M 140 avg. HR (73%); 172 Max HR (89%); 387 cal. (45% fat) Tuesday, 4-21-2009 6:12 AM- 38:03 on the Vulcan Trail ~ 5M 133 avg HR (69%); 151 Max HR (78%); 348 cal (55% fat) Wednesday, 4-21-2009 8:11 AM- 1:05:43 around Clear Lake (30' easy + 5 x 4' fast, 3' easy) ~ 10M 157 avg. HR (81%); 173 Max HR (90%); 788 cal (35% fat) PM: 35 min easy around Seabrook Trails ~ 5M Thursday, 4-23-2009 8:12 AM- 43:17 Total (28:46' easy around Norbuck Park (142 avg. HR) + @ 4 km hills, finishing uphill in 14:31 (avg. 167 HR) ~ 6M 150 avg. HR (78%); 178 Max HR (92%); 483 cal. (40% fat) Friday, 4-24-2009 8:06 AM- 1:17:22 death wind run around Lake Hefner (OKC) ~ 11M 141 avg. HR (73%); 157 Max HR (81%); 782 cal. (50% fat) Saturday, 4-25-2009 7:03 AM- 38:23 easy around Lake Hefner ~ 6M 142 avg. HR (74%); 158 Max HR (82%); 392 cal. (45% fat) Sunday, 4-26-2009 9:25 AM-

Monday, 04-13-2009 Injured, Right Calf/Peroneals Tuesday, 4-14-2009 20 min easy (7.0 mph, 1.0% incline) on Treadmill ~ 3M Wednesday, 4-15-2009 27:24 easy around Jenkins Park ~ 4M Thursday, 4-16-2009 8:06AM- 28:38 around Sylvan Beach ~ 4M 152 avg. HR* (Max 162bpm); 326 cal (40%) 11:20AM - Dr. Sanders Appointment/Treatment Friday, 4-17-2009 8:19AM - 38:27 around the Seabrook Trails ~ 5M 154 avg. HR (Max 167bpm); 80-87%; 445 cal (40%) Saturday, 4-18-2009 3:37PM - 48:48 around Brushy Creek Park ~ 7M 156 avg. HR (Max 177bpm); 81-92%; 579 cal (35%) Sunday, 4-19-2009 8:07AM - 53:13 around Kemah with the Boys ~ 8M 157 avg. HR (Max 179bmp); 81-93%; 638 cal (35%) Totals 31 Miles 2:49:06 Total Time (1,988 Total Calories) 04-06 to 4-12-2009 Injured, Right Calf * Alright, I need to address this injury. I had a pain-free, 30 min run on Sunday, but then had a tremendously painful attempt at a 1 hr run on Monday at Seabrook. I think the surface had a lot to do with the aggrevation, but the calf needs