Beginning of a new cycle

Duration = 30:15
Distance = 2.32
Calories = 278
Max HR = 167
Avg HR = 150
Running Index = 38
Max Cadence = 100
Avg Cadence = 86

Ran on the treadmill tonight for the first time in months. Not very pretty. I ended up walking part of this session. First step, then, is to get back to where I can complete the full 30 minutes at the target pace. Only then will I start on the training plan for the next cycle. I'm still working on exactly what that is going to look like. I may simply do some base-building followed by mild speedwork for the rest of the year.

2009 Big House Big Heart 5K

Duration = 30:46 (from watch)
Distance = 3.29 (from watch)
Calories = 351
Max HR = 193
Avg HR = 169
Running Index = 44
Max Cadence = 103
Avg Cadence = 94

Actual chip time was 29:16.7 for an average pace of 9:25/mile.

This course has a significant climb in the first mile. The middle of the course is pretty flat with a significant descent after the end of mile 2. This finish is through a descending tunnel to the playing field of Michigan Stadium, along one sideline to the endzone, across to the goalpost, and right down the middle of the field to finish on the 50 yard line.

This performance represents a VDOT of 31.73. I will use this to set target paces for the next cycle of training.