Activity	Stats
Running -	5 miles 00:00:00

3 mile warm up, most with Jason
2 mile cool down, most with TJ & TiVo

(Takumi Sen 3s)

Activity	Stats
Running - Race Lone Gull 10K Certified?	6.2 miles 00:34:49 (5:36 min/mile)

Lone Gull 10K in Gloucester, MA. USATF-NE Grand Prix race.

My 1st road race in 4.5 years. 74th overall, 6th 40+. 1st Master's team!!!!

Goals for the race: Just wanted to 1) survive the day, 2) bust the rust, and 3) help the HFC Master's squad. Achieved all 3, I think. Splits: 5:21.7, 5:26.6, 5:38.5, 5:31.4, 5:45.8, 5:51.9, 1:13.4. Somehow that first mile felt both too fast and too slow, ha. Was gassed at the halfway mark, but kind of held it together through 4.5. Lee D. passed me with about 3/4 mile to go, and I had nothing to go with him and the handful of other 40+ guys that went with him. I was just not ready to be in the hurt zone for an entire 10K right now. Lee was 2nd 40+ guy. TJ was just a couple of spots behind me and on my heels, so our top 3 packed really well. Lots of work to do. but just need to stay healthy. On the warm side today (70s). Said hello to Eric Ashe and Peter Gilmore, fellow WH alums, before the race. Great guys, and super fast.

(Takumi Sen 3s)

Activity	Stats
Running - Aerobic	2 miles 00:19:40 (9:50 min/mile)	Shoe: Launch 8-19 0 miles on shoe Height: 5'7

Activity	Stats
Walking - Walking Walnut Creek 5:23pm Weather: 73°, 4 NW, 55%	3.16 miles 01:01:58 (19:36 min/mile)

Papillion [20190922]: Walnut Creek Family Walkabout

Darn nice night for a family walk around the WCP.

Activity	Stats
Running - Race Lone Gull 10K Certified? 9:00am	6.21 miles 00:46:34 (7:29 min/mile)	Shoe: NB 1400 Blue Aug 2019 0 miles on shoe

Original plan was to try to stay in 7:15-7:30 range (but run it aggressively in that range) for first few miles and then see what I had left. With hotter temp and little shade, I decided to be more conservative. First couple of 1/10s were much faster than that so I dialed it back quickly and then managed to stay consistent around 7:30 for rest of race. Turned out just about right as I ran the last mile on fumes.

Activity	Stats
Biking - Intervals	5 miles 01:00:00 (12:00 min/mile)	Height: 5'10

12 x 30 seconds hard

Activity	Stats
Running - Regular run	5.18 miles 00:54:43 (10:33 min/mile)	Shoe: NB 1400 Blue Aug 2019 0 miles on shoe

Warm up 2+ miles. Cool down 2+ miles. Ugly attempt at running some more after I got home.

Activity	Stats
Running - Aerobic Zorinsky & Beyond 9:40 Weather: 61 cloudy	7 miles 01:04:40 (9:14 min/mile)	Shoe: Saucony Ride10 Gray Slime 0 miles on shoe Height: 6ft

Waited for the rain to stop then went out. Had a good run.

Activity	Stats
Running - Aerobic Zorinsky and Beyond	7 miles 00:00:00	Shoe: Kinvara9 Blue 0 miles on shoe

Much better run than yesterday!

Activity	Stats
Running - Aerobic Town 8:00am Weather: 49 degrees nw 10 clear humid	7.1 miles 00:00:00	Shoe: Asics GT2000 4-4 0 miles on shoe Height: 6.0

Woke to a thunderstorm so turned off the alarm and slept in. Enjoyed the temps.