Date	Type	Distance (Miles)	Time	Speed (Avg)	Pace (Avg)	Speed (Max)	Heart (Avg)	Heart (Max)	Calories	Weight	Body Fat (%)	Body Water (%)	BMI	Notes
AVERAGE:		2.41	0:26:46	5.37	11.70	7.06	165	178	260.6	173.6	19.87	54.48	24.75
TOTALS:		188.24	10:48:14						14332.6
01/20/11	Treadmill	1.75	0:20:00	5.25	11.43	6.80		182	192.0	176.0				Undermotivated tonight; just 20-minute workout but with 2:1 speedwork at 4.8/6.8 MPH
01/18/11	Treadmill	2.16	0:25:00	5.18	11.57	6.30		185	266.0	176.0				Speedwork @ 2:1 minutes / 4.6:6.3 MPH
01/17/11	Treadmill	2.42	0:30:00	4.84	12.40	5.78		183	308.0	176.0
01/14/11	Treadmill	2.83	0:35:00	4.85	12.37	5.78		183	308.0	176.0
01/12/11	Treadmill	1.57	0:20:00	4.71	12.74	5.78		181	170.0	175.0
01/11/11	Treadmill	2.26	0:30:00	4.52	13.27	5.78		183	252.0	175.0				Reduced calorie diet; ~500 calories less per day.
01/08/11	Treadmill	1.44	0:20:00	4.32	13.89	5.78		170	159.0	179.0	21.80	52.90	25.10	Just look at that weight and BMI… hence the New Year's Resolution to reduce calories and return to running!
02/08/10	Treadmill	2.32	0:30:00	4.64	12.93	5.30		170	249.0	174.0
02/03/10	Treadmill	2.30	0:30:00	4.60	13.04	5.10		170	249.0	174.0
02/01/10	Treadmill	1.91	0:25:00	4.58	13.09	5.30		168	206.0	173.0
01/28/10	Treadmill	2.09	0:25:00	5.02	11.96	5.30		172	218.0	174.0
01/27/10	Treadmill	2.15	0:30:00	4.30	13.95	5.83		169	226.0	175.0
01/24/10	Treadmill	1.98	0:30:00	3.96	15.15			171	216.0	176.0
01/21/10	Treadmill	2.02	0:30:00	4.04	14.85	4.88		159	215.0	176.0
01/18/10	Treadmill	2.30	0:33:00	4.18	14.35	5.83		171	239.0	175.0
01/11/10	Treadmill	1.21	0:18:00	4.03	14.88			162	124.0	175.0
11/25/09	Race	4.00	0:45:33	5.27	11.39					175.0				9th Annual Run 4 the Pies Tequesta, FL
09/19/09	Race	4.00	0:39:35	6.06	9.90	9.00	179	199	502.0	175.0				First Annul Chicago Beach Athlon SOURCE: http://results.active.com/pages/displayNonGru.jsp?pubID=3&rsID=84081
09/15/09	Running	1.00	0:09:41	6.20	9.68	8.20	164	181	135.0	175.0
09/14/09	Running	1.99	0:21:01	5.68	10.56	7.50	162	180	270.0	175.0
08/28/09	Running	2.68	0:28:51	5.57	10.76	8.00	170	187	339.0	174.8
08/27/09	Running	1.92	0:20:30	5.62	10.68	7.60	162	182	252.0	174.8
08/25/09	Running	1.76	0:20:36	5.13	11.70	7.50	162	185	225.0	174.8				First run in months; start of training for Chicago Beachathlon
05/02/09	Running	3.10	0:34:42	5.36	11.19	6.60	163	182	138.0	172.4
04/27/09	Running	0.99	0:10:36	5.60	10.71	6.60	163	182	138.0	172.4
04/26/09	Running	1.35	0:15:22	5.27	11.38	6.70	170	188	180.0	172.4
03/01/09	Race	3.20	0:34:36	5.55	10.81					172.8				Chicago Wacky 5K Race (http://www.theracershub.com/results_view.php?id=448&result_type=file&PHPSESSID=65d0d3f0fdefa3b0ffcc5b1dcabde333)
02/04/09	Treadmill	2.08	0:25:00	4.99	12.02	5.83		183	221.0	173.8	19.90	54.50	24.40
02/04/09	Treadmill	2.01	0:25:00	4.82	12.44	5.83		178	216.0	173.0
01/31/09	Treadmill	1.96	0:25:00	4.70	12.76	5.83		174	212.0					Dieting no fun!
01/25/09	Treadmill	1.96	0:25:00	4.70	12.76	5.83		170	212.0	174.6				calorie-reduced diet continued; no fun and little loss (muscle gain?)
01/21/09	Treadmill	1.82	0:25:00	4.37	13.74	5.83		173	198.0	173.8				lowered-caloried diet continued
01/18/09	Treadmill	1.68	0:25:00	4.03	14.88	5.83		171	183.0	174.6				Easy jogging and low-calorie diet continued
01/16/09	Treadmill	1.72	0:25:00	4.13	14.53	5.83		173	185.0	173.6				Calisthenics, easy jogging and low-calorie diet continued
01/14/09	Treadmill	1.75	0:25:00	4.20	14.29	5.83		169	189.0	175.2				Easy jogging; low-calorie diet continued
01/12/09	Treadmill	1.33	0:20:00	3.98	15.09	6.57		156	169.0	175.8				First exercise in months -- almost embarrased to post these poor figures -- but committing to 5K Run on March 1st (and more races during the Spring/Summer); so renewing exercise and reduced-calorie, low-carb diet.
10/28/08	Treadmill	2.18	0:30:00	4.36	13.76	6.15		171	237.0					First exercise in several months; kept it easy
08/12/08	Exercise Bike	4.32	0:25:00	10.37	5.79	12.00		128	230.3					First exercise in >month
06/22/08	Running	2.09	0:21:10	5.92	10.13	8.70		192	273.0
06/09/08	Treadmill	1.60	0:15:00	6.40	9.38	6.90		182	164.0					First Short Speedwork. 5.5 - 6.5 - 5.5 - 7.0
06/01/08	Running	6.31	1:05:38	5.77	10.40	7.60	180	189	860.0	168.6	18.90	55.20		First 10K Race -- United Run For The Zoo 2008.
05/30/08	Treadmill	1.02	0:10:00	6.12	9.80	6.57		178	109.0
05/28/08	Treadmill	2.06	0:20:05	6.15	9.75	6.57		178	213.0
05/26/08	Running	4.00	0:40:48	5.88	10.20	8.00	178	194	527.0					Prairie Path; morning run. Wonderful smell of wild flowers along way. Heartrate high at end; fatigue too.
05/21/08	Running	2.97	0:30:54	5.77	10.40	7.40	171	193	391.0					Prairie Path
05/19/08	Treadmill	2.87	0:30:00	5.74	10.45	6.36		191
05/11/08	Running	2.67	0:29:26	5.44	11.02	14.60	165	182						First run along Prairie Path. Good GPS coverage. Cool; but good to be outside on path. Several other runners provided reference and additional motivation. Saw deer too; was able to get very close.
05/03/08	Running	3.16	0:31:48	5.96	10.06	9.20	187	194						Chicago Police Memorial Foundation "Race to Remember" 5K Race -- http://www.cpdmemorial.org/run/
04/29/08	Running	2.26	0:25:00	5.42	11.06			183						First run since being sick in with upper respiratory infection in Florida
04/23/08	Running	1.86	0:20:00	5.58	10.75	10.20	168	184		168.9				First run since being sick in with upper respiratory infection in Florida
04/12/08	Treadmill	2.33	0:25:00	5.59	10.73					168.3				First run since being sick in with upper respiratory infection in Florid
03/24/08	Running	2.33	0:22:56	6.10	9.84	9.20	173	185						Run in Royal Palm Beach, Florida
03/19/08	Treadmill	2.12	0:22:00	5.78	10.38	6.36		175						Short run; slightly increased speed
03/18/08	Treadmill	3.76	0:40:00	5.64	10.64	5.94		186	392.0	172.2	19.90	54.50
03/16/08	Treadmill	2.94	0:32:00	5.51	10.88	5.94		182	310.0	172.8	19.40	54.70
03/15/08	Running	1.80	0:20:46	5.20	11.54	7.20	162	182	224.0					First run outside in weeks; cold but good to get out
03/12/08	Treadmill	4.26	0:50:00	5.11	11.74	5.50		185	454.0
03/08/08	Treadmill	4.42	0:50:00	5.30	11.31	5.94		188	469.0	173.0	20.8	54.3		5 run/1 walk (5.6/3.6) with extra walk time as necessary
03/04/08	Treadmill	2.54	0:30:00	5.08	11.81	5.83		186	271.0
02/27/08	Treadmill	2.57	0:30:00	5.14	11.67	6.60		183	271.0	172.8	19.4	54.7		Set jogging speed at 5.5 (5.8) and was able to sustain jogs @ > 6-minutes)
02/24/08	Treadmill	1.98	0:25:00	4.75	12.63			178	214.0	171.4
02/21/08	Treadmill	2.29	0:30:00	4.58	13.10			180	258.0	171.4
02/20/08	Treadmill	1.89	0:25:00	4.54	13.23			182		171.4
02/17/08	Treadmill	1.44	0:20:00	4.32	13.89			182		171.4
02/16/08	Treadmill	2.15	0:30:00	4.30	13.95			180		171.4				Treadmills seems to have 6% under rating for speed (all treadmill speed/distance entries here will be enctered @ +6%)
02/09/08	Running	1.19	0:14:45	4.84	12.39	8.10	151	181		171.8				COLD WINDS; CUT RUN SHORT TO RIDE BIKE INSIDE
02/09/08	Exercise Bike	2.75	0:20:00	8.25	7.27			160		171.4	18.8	55.3		COLD WEATHER - INDOOR TRAINING ON BIKE
02/07/08	Exercise Bike	6.33	0:35:00	10.85	5.53			155	335.3	171.8				COLD WEATHER - INDOOR TRAINING ON BIKE
02/05/08	Exercise Bike	5.14	0:30:00	10.28	5.84			140	271.1	171.8				COLD WEATHER - INDOOR TRAINING ON BIKE
01/22/08	Exercise Bike	5.61	0:30:00	11.22	5.35				297.9	171.8				COLD WEATHER - INDOOR TRAINING ON BIKE
01/16/08	Running	2.50	0:30:33	4.91	12.22	8.20	161	184		171.8	19.6	54.6
01/13/08	Running	2.26	0:27:06	5.00	11.99	8.80	154	180		173.0
01/09/08	Running	1.70	0:20:08	5.07	11.84		156	183		173.0
01/05/08	Running	1.65	0:20:34	4.81	12.46	8.70	158	186		173.0	20.2	54.1		New scale. Warmer temperatures (~45F)
01/03/08	Running	1.51	0:20:01	4.53	13.26	7.90	156	184		174.0
01/01/08	Running	1.46	0:20:22	4.30	13.95	8.40	161	190		175.0				Snow. May have slowed me down.
12/30/07	Running	1.49	0:20:02	4.46	13.45	9.00	150	182		176.0
12/28/07	Running	1.45	0:20:09	4.32	13.90	9.40	152	185		176.0				First run -- just took it easy and started extra conservatively -- 5 minute walking warm-up; 10 minute run (1 minute run/1 minute walk) and 5 minute walking cool-down. Felt onset of fatigue after minute twelve and walked extra minute.