at the Lake

10K ....

2012-02-08T00:20:00.000-04:00

ran a nice easy 10K tonight at the gym with the last 10 minutes a progression of faster speeds including a full 2 minutes at speed 10... that's some huffing and puffin

after 33 straight days, I took last Friday off, ran a lousy 5K indoor on Saturday, took Sunday off for the Superbowl and Monday for a Town Council Meeting on Trials. So, tonight's run started slowly but settled into a nice 5.5 pace and ramped it up to 6.0 -6.5 in the second half hour.

Felt great. Need to get outdoors before this next cold snap comes. A lot of running to get to 200 this month

Going to get myself registered for New York this week

2012- Run 31 ~5K by gumushel at Garmin Connect - Details

2012-01-31T19:16:00.000-04:00

2012- Run 31 ~5K by gumushel at Garmin Connect - Details

finished #31in31

2012-01-30T21:23:00.001-04:00

Count:	31 Activities
Distance:	152.63 km
Time:	15:30:17 h:m:s
Elevation Gain:	539 m
Avg Speed:	10.2 km/h
Avg HR:	--
Avg Run Cadence:	--
Avg Bike Cadence:	--
Calories:	4,580 C
Avg Distance:	5.09 km
Avg Time:	30:01 h:m:s

#31in31 challenge completed... there were 2 sundays that it sure was hard to hit the gym or the treadmill.

2012- Run 24 ~5K by gumushel at Garmin Connect - Details

2012-01-24T20:51:00.000-04:00

2012- Run 24 ~5K by gumushel at Garmin Connect - Details

Only 11 more days

2012-01-20T22:41:00.001-04:00

Count:	20 Activities
Distance:	96.30 km
Time:	9:58:15 h:m:s
Elevation Gain:	345 m
Avg Speed:	10.2 km/h
Avg HR:	--
Avg Run Cadence:	--
Avg Bike Cadence:	--
Calories:	3,024 C
Avg Distance:	5.07 km
Avg Time:	29:55 h:m:s
Max Speed:	18.6 km/h

I'm 75 seconds short because I finished my tuesday run a bit early to talk to some other runners.. I couldn't very well have just run by them, since they were finished and talking in the side of the road, but I think they would have understood.. 75 seconds is 75 seconds... I'm losing my mind

planter ugh... ... @garminconnect

2012-01-18T23:19:00.000-04:00

oh no.. heel pain ! this is bad...

Count:	1,246 Activities
Distance:	15,896.01 km
Time:	1323:40:10 h:m:s
Elevation Gain:	268,894 m
Avg Speed:	12.0 km/h
Avg HR:	153 bpm
Avg Run Cadence:	--
Avg Bike Cadence:	--
Calories:	1,015,583 C
Avg Distance:	12.90 km
Avg Time:	1:03:44 h:m:s
Max Speed:	353.9 km/h

I went and saw my Sports Therapist and she said she didn't think it was plantar fascia tis, but I have to be honest with myself and admit that I am experiencing heel pain, that it is worse in the morning and it seems to be getting worse. Two things I need to do are
#1 stretch
#2 drink more water

The table above is all the garmin activities I have logged since 2005 with the 2 exceptions of 3 months in 2007 when I was in Turkey and 3 months last year when I toasted my garmin on my bike.. What does it all mean? Heel pain and a need for more yoga.. a million calories? @garminconnect ?
that's kinda cool

2012-01-14T16:52:00.003-04:00

pre-run sunset contemplation... damn, it's going to be cold out there

Cold day

#31in31 Week 1 Summary

2012-01-08T16:52:00.003-04:00

Count:	8 Activities
Distance:	41.29 km
Time:	4:01:12 h:m:s
Elevation Gain:	219 m
Avg Speed:	10.3 km/h
Avg HR:	--

Calories:	1,923 C
Avg Distance:	5.16 km
Avg Time:	30:09 h:m:s
Max Speed:	18.6 km/h

Lake is Freezing Over

2012-01-07T12:11:00.001-04:00

2012.. the plan

2012-01-03T01:16:00.003-04:00

2012:

annual planning? .. attempted below:

January 150 km ~ 5 km x 31 days #31in31 challenge
February 200 km ~ 10 km x 5days x 4 weeks (hypothermic half marathon)
March 200 km ~ 10 km x 5 days x 4 weeks
April 300 km ~ 10 km x 4 days x 4 weeks + 1- 35 k long run/week
May 200 km ~ 10 km x 4 days x 4 week ( half or possible full marathon in Fredericton)
June 200 km ~ 10 km x 4 days x 4 weeks
July 300 km ~ 10 km x 4 days x 4 weeks + 1- 35 k long run/week
August 150 km 1 marathon (marathon by the sea)
September 300 km 10 x 5 x 4 + 1- 35 k long run/week
October 300 km 10 x 5 x 4 + 1- 35 k long run/week
November Marathon 100 NEW YORK ING MARATHON
December 150 km

=============

Total 2550 km = 1584 miles

225 days or so?

annual plan, done

2012- Run 1 ~ 5k by gumushel at Garmin Connect - Details

2012-01-01T21:43:00.000-04:00

2012- Run 1 ~ 5k by gumushel at Garmin Connect - Details

First of 31 consecutive 5K's for the month of January. Also, I will do yoga for 31 consecutive days as well (but that starts tomorrow)

2011...

2011-12-31T17:54:00.003-04:00

2011.. in the books... what I learned this year

1) my garmin watch is a big motivator for my training. once the old one broke, I found myself skipping days and being a bit of a slacker. However, there were many days and rides that didn't get logged while I was without a working GPS. In the future, I'll not allow my lack of a GPS to discourage my training.

2) The past two years, maybe even the past 3, I have overtrained in January- April, leaving myself injured in May. I may not be all that smart, but I will try and avoid that this year.

3) I need to stretch more. Maybe a personal 40 day Yoga Challenge will do the trick.

4) Many more days this past year were "just enjoy it" runs/ bikes etc. no need to push it all the time. This kind of clarity comes from a chronic injury

5) Planning makes perfect. I will put together a plan for 2012 which includes, The New York Marathon!!

yeah!

2011...

2011-12-31T14:27:00.001-04:00

Group By Year Report for gumushel

Time Period	Count	Distance	Time	Elevation Gain	Avg HR	Calories	Avg Time
Summary	1,228	15,809.71	1314:41:55	268,549	153	1,012,559	1:04:14
2011	149	1,209.30	123:23:39	6,974	127	57,815	49:41
2010	256	3,098.69	297:19:20	25,092	--	168,792	1:09:41
2009	208	2,155.73	201:43:46	50,644	--	156,578	58:11
2008	237	3,725.28	281:52:33	83,433	--	256,651	1:11:22
2007	97	1,307.21	110:17:54	26,421	135	98,681	1:08:14
2006	163	2,360.67	174:41:19	43,656	153	155,754	1:04:18
2005	118	1,952.83	125:23:24	32,329	154	118,290	1:03:45

2011- Run 122 5K by gumushel at Garmin Connect - Details

2011-12-27T23:19:00.000-04:00

2011- Run 122 5K by gumushel at Garmin Connect - Details

Running is fairly smooth. Getting ready to put together a training plan for 2012... The year I finally get to go to the New York Marathon! The key for me will be not to overtrain and get injured in May which seems to be a recurring theme with me. I have been hitting the weights and my neck is getting thick but the open road is calling..... Felt great tonight and just ran slow

New Look

2011-11-10T22:17:00.000-04:00

Soooooo.... after my Garmin watch died in July, well did I ever get sloppy. Amazing how the absence of a watch to log everything can make a person feel less accountable. But I have a new watch and am settled into new place, new job and ready to start log gin some miles. My foot is nearly 100% and everything seems good. Hip is complaining by times but I've been actively treating it.

One year until the New York Marathon and his year- 2012 I'M IN!!

2011- Run 85 8K by gumushel at Garmin Connect - Details

2011-06-24T22:49:00.000-03:00

2011- Run 85 8K by gumushel at Garmin Connect - Details

2011- Run 79 9K Greenlaw Trail by gumushel at Garmin Connect - Details

2011-06-10T21:41:00.000-03:00

2011- Run 79 9K Greenlaw Trail
got lost on way down.. trail running is awesome

2011- Run 76 10K by gumushel at Garmin Connect - Details

2011-06-02T17:13:00.000-03:00

2011- Run 76 10K by gumushel at Garmin Connect - Details

feet feel better .. first run in a week

2011- Off Kilter Sunday Ride I 18km by gumushel at Garmin Connect - Details

2011-05-29T20:12:00.003-03:00

2011- Off Kilter Sunday Ride I 18km by gumushel at Garmin Connect - Details

Sunday Morning Off Kilter Rides.. 10am departure from downtown

First ride of the year with the Off Kilter gang and what a great ride it was! Next Saturday is the 2nd Annual Rock and Ride and we are ready to go! With all of Tom's hard work, we are well off in first place and on fire!

We had a visitor join us today, Todd Peterson from Sask. Great guy and a great rider! Not only that, he sprung for nachos! He was extolling the virtues of Cross Fit, so I'm going to check that out. Great to have great people finding us online and new people like Eric and Ane getting out, they are both such strong riders! Jonelle blew a pedal mashing; she'll be clipped in soon, and Geoff's back and Cedar didn't break anything! Going to be a great year of biking!

On a different note, I see the barefoot guy ran a full marathon today.. in 4:30.. i just don't think you can go fast barefoot..

2011- Bike 5- 32K St. Stephen to St. Andrews by gumushel at Garmin Connect - Details

2011-05-27T19:35:00.000-03:00

2011- Bike 5- 32K St. Stephen to St. Andrews by gumushel at Garmin Connect - Details

low mileage week.. only ran twice; once around town and one 10K triangle with a one mile barefoot at the end... But the barefoot bruised both feet on seperate rocks... difficult to keep focus means hitting stones and hurting sole of feet

NATS Bike Tour- St. Andrews by the Sea by gumushel at Garmin Connect - Details

2011-05-21T18:08:00.000-03:00

NATS Bike Tour- St. Andrews by the Sea by gumushel at Garmin Connect - Details

2011- Run 73 5K by gumushel at Garmin Connect - Details

2011-05-18T22:21:00.000-03:00

2011- Run 73 5K by gumushel at Garmin Connect - Details

22:04..... ugh.. 5 bloody seconds

triathlon

2011-05-14T20:38:00.000-03:00

need to get racing this year

5k.... Barefoot...

2011-05-14T07:24:00.000-03:00

Barefoot..
Higher turnover
More focus on road
Puddle avoidance
More active core (it was 36 hours ago and my gut feelsike it was stomped by elephants)
I have one blister on middle toe, left
Foot and another sore point on right foot
Was really thinking maybe to do half the 5k with no shoes but took them off 100 yards into run
Ran a fairly fast time

2011- Run 71 10K* by gumushel at Garmin Connect - Details

2011-05-11T21:48:00.000-03:00

2011- Run 71 10K* by gumushel at Garmin Connect - Details
sub 50 with a couple short walking breaks on the Ghost Road!
I bet I could hit 45 minutes if I focused on it

2011- Run 69 32K by gumushel at Garmin Connect - Details

2011-05-06T02:45:00.000-03:00

2011- Run 69 32K by gumushel at Garmin Connect - Details

2011- Run 68 8K by gumushel at Garmin Connect - Details

2011-04-30T08:00:00.001-03:00

2011- Run 68 8K by gumushel at Garmin Connect - Details

last mile barefoot

late night squash game

This run in St. Stephen puts me over the 600 km mark for 2011... 373 miles

2011- Run 67 10K by gumushel at Garmin Connect - Details

2011-04-27T23:30:00.000-03:00

2011- Run 67 10K by gumushel at Garmin Connect - Details

first barefoot run of more than 100 meters... felt like freedom

can't go slow barefoot... have to keep turnover up

2011- Run 57 32K by gumushel at Garmin Connect - Details

2011-04-08T20:36:00.000-03:00

2011- Run 57 32K by gumushel at Garmin Connect - Details

2011- Run 53 5K by gumushel at Garmin Connect - Details

2011-04-03T10:47:00.001-03:00

ran with Eric Porcelatto
he was in shorts
what a madman

2011- Run 50 10K by gumushel at Garmin Connect - Details

2011-03-30T19:41:00.000-03:00

three months into 2011.. 50 runs logged... on track for 200 :)

2011- Run 49 15K by gumushel at Garmin Connect - Details

2011-03-28T20:12:00.000-03:00

2011- Run 49 15K by gumushel at Garmin Connect - Details

elliptical by gumushel at Garmin Connect - Details

2011-03-23T06:44:00.000-03:00

elliptical by gumushel at Garmin Connect - Details

RUNNING & BIKING in a KILT?

2011-03-19T10:32:00.001-03:00

If you have to ask, you just don't get it!

I'd love to hit up the Perth Kilt run, but July 2 is such a hard time to get away from St. Andrews..

Going to go Biking today

2011- Run 46 32K by gumushel at Garmin Connect - Details

2011-03-18T21:02:00.000-03:00

2011- Run 46 32K by gumushel at Garmin Connect - Details

2011- Run 45 10K by gumushel at Garmin Connect - Details

2011-03-16T19:21:00.000-03:00

Run 45 10K.. A very interesting thing happened yesterday. I was helping my father work on a machine and i turned my right foot as I kind of twisted. I had a tight leather dress shoe with the orthotic I had made. Well, I felt a twinge in my right foot, the old foot injury and I cringed thinking, OH, I reinjured it! It has been bothering me a bit of late. So, I did a little walk about and actually, the foot felt better. I twisted it again and it felt better still. SO since yesterday, I've been working on it. A breakthrough? Perhaps?

Tomorrow, yoga... friday.. long run

2011- Run 42 20K by gumushel at Garmin Connect - Details

2011-03-11T21:24:00.000-04:00

2011- Run 42 20K by gumushel at Garmin Connect - Details

2011- Run 40 10K by gumushel at Garmin Connect - Details

2011-03-08T21:53:00.000-04:00

2011- Run 40 10K by gumushel at Garmin Connect - Details

2011- Run 39 10K by gumushel at Garmin Connect - Details

2011-03-08T07:40:00.000-04:00

2011- Run 39 10K by gumushel at Garmin Connect - Details

2011- Run 38 5K by gumushel at Garmin Connect - Details

2011-03-06T22:12:00.000-04:00

2011- Run 38 5K by gumushel at Garmin Connect - Details

played squash after.. owned my opponent for a change

2011- Run 37 32K LSDII by gumushel at Garmin Connect - Details

2011-03-04T19:54:00.001-04:00

2011- Run 37 32K LSDII

cold... good end to week and welcome to March Break... I find the twist of the road is tiring at certain points.. The old road is crap!

Felt OK after 20 minutes... 2 hour to 3 hour was dodgy

This run gets easier every time I do it.

Split	Hour:Minute:SecondTime	KilometersDistance	Minutes per KilometerAvg Pace
Summary	03:23:54	32.23	06:19
1	01:00:01	10.32	05:49
2	01:00:00	9.29	06:27
3	00:59:59	8.95	06:42
4	00:23:53	3.67	06:30

2011- Run 36 10K by gumushel at Garmin Connect - Details

2011-03-01T22:17:00.000-04:00

2011- Run 36 10K by gumushel at Garmin Connect - Details

2011- Run 35 5K by gumushel at Garmin Connect - Details

2011-02-28T22:35:00.000-04:00

5K treadmill... was tired from yesterday
did big back workout
school was cancelled, slept till noon
tomorrow, run 10K outside?
Take wednesday off? or vise versa

2011- Run 34 10K by gumushel at Garmin Connect - Details

2011-02-27T21:03:00.000-04:00

2011- Run 34 10K by gumushel at Garmin Connect - Details

good run after cross country skiing.. then 4 sets with tyler on chest .. nice to be back on the bench

plan this week:

monday back.. 5K (Volunteer)
Tuesday 5K (Kiwanis) squash
Wed 10K legs
Thursday 5 K arms (yoga)
Friday long?

2011- Run 33 5K by gumushel at Garmin Connect - Details

2011-02-27T09:31:00.000-04:00

2011- Run 33 5K by gumushel at Garmin Connect - Details

Group By Month Report for gumushel

Time PeriodTime Period	ActivitiesCount	KilometersDistance	Hours:Minutes:SecondsTime	MetersElevation Gain	Kilometers per HourAvg Speed	CaloriesCalories
Summary	182	1,784.70	176:41:58	14,466	10.1	109,676
Feb 2011	13	121.95	12:19:34	440	9.9	3,970
Jan 2011	17	126.21	12:34:36	426	10.0	3,506
Dec 2010	12	72.71	06:59:07	281	10.4	2,800
Nov 2010	16	122.35	11:35:13	724	10.6	3,715
Oct 2010	11	100.56	09:40:03	777	10.4	3,989
Sep 2010	8	48.74	04:39:31	355	10.5	2,766
Aug 2010	4	39.88	03:45:54	275	10.6	2,544
Jul 2010	9	94.52	08:56:44	907	10.6	7,184
Jun 2010	20	243.80	23:23:52	2,106	10.4	18,951
May 2010	30	319.18	32:18:22	2,699	9.9	22,255
Apr 2010	19	227.29	23:26:08	2,271	9.7	18,820
Mar 2010	23	267.52	27:02:48	3,205	9.9	19,17

2011- Run 32 20K by gumushel at Garmin Connect - Details

2011-02-25T19:56:00.001-04:00

2011- Run 32 20K by gumushel at Garmin Connect - Details

20 K on the treadmill... hardest part was getting started

snowstorm

felt good.. ran at varying speeds between 5.3 and 6 and varying inclines

most of the run was plunking along at 5.7

tried to switch incline every 15 minutes from 0-1.5
hottub after felt good

2011- Run 31 10K by gumushel at Garmin Connect - Details

2011-02-23T22:23:00.000-04:00

2011- Run 31 10K by gumushel at Garmin Connect - Details

2011- Run 28 10K St. Andrews Triangle 325 by gumushel at Garmin Connect - Details

2011-02-16T19:21:00.000-04:00

2011- Run 28 10K St. Andrews Triangle 325 by gumushel at Garmin Connect - Details

2011- Run 27 10K by gumushel at Garmin Connect - Details

2011-02-15T22:32:00.000-04:00

2011- Run 27 10K by gumushel at Garmin Connect - Details

2011- Run 25 22K LSD I by gumushel at Garmin Connect - Details

2011-02-11T22:18:00.000-04:00

2011- Run 25 22K LSD I by gumushel at Garmin Connect - Details

way too cold.. unprepared and nearly bonked.. much walking at end.. weak finish

2010- Run 19 LSD1~ 10 miles by gumushel at Garmin Connect - Details

2011-01-30T16:06:00.000-04:00

2010- Run 19 LSD1~ 10 miles

tough job getting out the door today but had a good run once the grumpies let go

2010- Run 18 10K by gumushel at Garmin Connect - Details

2011-01-28T06:36:00.000-04:00

2010- Run 18 10K

treadmill before yoga
going to try and hit the pool tomorrow

2010- Run 7 10K by gumushel at Garmin Connect - Details

2011-01-18T06:39:00.000-04:00

2010- Run 7 10K by gumushel at Garmin Connect - Details

New Lose it App on my Iphone.. goal: lose 20 pounds in 10 weeks

2011-01-17T22:57:00.000-04:00

Daily Report for January 17, 2011

Daily Log
Breakfast		578
Bagel, sesame, enrich, 4"	2 Each	578
Lunch		549
Nuts, hazelnuts, whole	20 Each	176
Pears, fresh, sml	1 Each	86
Pasta, spaghetti, prot fort Nx5.7, enrich, ckd	1 ¼ Cups	287
Snacks		744
Cheese, Swiss, slice	2 Slices	213
Beef, ground, hamburger patty, brld, 10% fat	6 Ounces	369
Coffee, brewed w/tap water	12 Fluid ounces	4
Cucumber, fresh, med	½ Each	23
Tomatoes, fresh, med	1 ½ Each	52
Figs, dried	4 Each	84
Exercise		722
Elliptical	30 min	300
Elliptical	30 min	300
Weight Lifting	30 min	86
Situps	10 min	36

Summary
Food Calories	1,871
Exercise Calories	722
Net Calories	1,149
+/- Calories	-337
Weight	180

Tip: You can copy and paste the above tables directly into Excel.

This report was generated with Lose It!

Sent from my iPhone

2010- Run 2 10K by gumushel at Garmin Connect - Details

2011-01-10T21:55:00.000-04:00

2010- Run 2 10K

2011- new year.. Run 1 ... 5K treadmill

2011-01-09T22:07:00.001-04:00

RTime Period	ActivitiesCount	KilometersDistance	Hours:Minutes:SecondsTime	MetersElevation Gain	Kilometers per HourAvg Speed	CaloriesCalories	Hours:Minutes:SecondsAvg Time
Summary	1,080	14,605.41	1191:48:16	261,575	12.3	954,744	01:06:12
2011	1	5.00	00:30:00	--	10.0	--	00:30:00
2010	256	3,098.69	297:19:20	25,092	10.4	168,792	01:09:41
2009	208	2,155.73	201:43:45	50,644	10.7	156,578	00:58:11
2008	237	3,725.28	281:52:32	83,433	13.2	256,651	01:11:21
2007	97	1,307.21	110:17:53	26,421	11.9	98,681	01:08:13
2006	163	2,360.67	174:41:19	43,656	13.5	155,754	01:04:18
2005	118	1,952.83	125:23:24	32,329	15.6	118,290	01:03:45

2010- RUN 200 ** by gumushel at Garmin Connect - Details

2010-12-19T19:44:00.001-04:00

2010- RUN 200 ** by gumushel at Garmin Connect - Details

Progress Summary Report 2010

Count:	200 Activities
Distance:	2,008.94 km
Time:	198:31:47 h:m:s
Elevation Gain:	14,386 m
Avg Speed:	10.1 km/h
Avg HR:	--
Avg Run Cadence:	--
Avg Bike Cadence:	--
Calories:	107,690 C
Avg Distance:	10.04 km
Avg Time:	00:59:33 h:m:s

Tomorrow is Run 200

2010-12-16T20:29:00.001-04:00

so, yesterday was run 199... today i did 2000 m on the rowing machine (10 minutes) and just played around with some light weights. I finished with 20 minutes on the bike. So, tomorrow is another day off due to the floods, so I
m thinking about closing out 2010 with a 20 miler... I haven't run longer than 90 minutes since August.. Foolish? Maybe.. But I could always quit early. Whatdyathink vernec?

____

Skipped on this idea for something more sensible

2010- Run 195 5K by gumushel at Garmin Connect - Details

2010-12-10T20:08:00.000-04:00

2010- Run 195 5K by gumushel at Garmin Connect - Details

2010- Run 194 11K St. Stephen Loop by gumushel at Garmin Connect - Details

2010-12-09T22:08:00.000-04:00

2010- Run 194 11K St. Stephen Loop by gumushel at Garmin Connect - Details

Split	Hour:Minute:SecondTime	KilometersDistance	Minutes per KilometerAvg Pace
Summary	0 1:00:52	11.39	05:20
1	00:24:50	4.83	05:08
2	00:26:31	4.92	05:23
3	00:09:30	1.65	05:4

2010- Run 193 5K by gumushel at Garmin Connect - Details

2010-12-08T19:46:00.000-04:00

2010- Run 193 5K by gumushel at Garmin Connect - Details

2010- Run 192 5K Town Loop by gumushel at Garmin Connect - Details

2010-12-06T19:17:00.000-04:00

2010- Run 192 5K Town Loop
wore orthotic- felt good

2010- Run 191 10K St. Andrews Triangle 321 by gumushel at Garmin Connect - Details

2010-12-05T20:40:00.000-04:00

2010- Run 191 10K St. Andrews Triangle 321
9 more to go!

2010- Run 188 5K by gumushel at Garmin Connect - Details

2010-11-30T20:12:00.001-04:00

2010- Run 188 5K by gumushel at Garmin Connect - Details

orthotics save peronius but tear apart knees hips and buttocks
tonight, ran with only one of two...
the orthotic wille be set aside for sore peronius days i think
treadmill runs getting boring already

2010- Run 184 10K St. Andrews Triangle 320 by gumushel at Garmin Connect - Details

2010-11-23T22:14:00.001-04:00

2010- Run 184 10K St. Andrews Triangle 320

under 53 minutes.. it was sooo dark.. felt good

have 24+7 days to get in 16 runs for 200 days running in 2010!

will be taking 2 weeks off at Christmas.. haven't taken 2 weeks off to just rest in a long time

2010- Run 182 8K St. Stephen Railroad Tracks by gumushel at Garmin Connect - Details

2010-11-18T21:57:00.001-04:00

2010- Run 182 8K St. Stephen Railroad Tracks

the grand totals: Running and Biking.. 2007 only have data until sept 1

Time PeriodTime Period	ActivitiesCount	KilometersDistance	Hours:Minutes:SecondsTime	MetersElevation Gain	Kilometers per HourAvg Speed	Beats per MinuteAvg HR	Steps per MinuteAvg Run Cadence	Revolutions per MinuteAvg Bike Cadence	CaloriesCalories	Hours:Minutes:SecondsAvg Time
Summary	1,063	14,492.77	1181:03:01	261,309	12.3	153	--	--	951,861	01:06:39
2010	239	2,986.03	286:28:03	24,716	10.4	--	--	--	165,511	01:11:54
2009	208	2,155.73	201:43:45	50,644	10.7	--	--	--	156,578	00:58:11
2008	237	3,725.28	281:52:32	83,433	13.2	--	--	--	256,651	01:11:21
2007	97	1,307.21	110:17:53	26,421	11.9	135	--	--	98,681	01:08:13
2006	164	2,365.69	175:17:21	43,766	13.5	153	--	--	156,152	01:04:07
2005	118	1,952.83	125:23:24	32,329	15.6	154	--	--	118,290	01:03:45

2010- Run 180 10K St. Andrews Triangle 319 by gumushel at Garmin Connect - Details

2010-11-15T20:20:00.000-04:00

2010- Run 180 10K St. Andrews Triangle 319

feet hurt tonight.. need to consider the barefoot
need new shoes

2010- Run 178 5K by gumushel at Garmin Connect - Details

2010-11-11T20:18:00.001-04:00

2010- Run 178 5K
5K in under 24 minutes! first time I've tried to run fast in quite some time.. on track for 2000K this year, which would be 1242 miles.. not bad considering injury

Progress Summary Report for gumushel

Count:	175 Activities
Distance:	1,833.93 km
Time:	181:10:17 h:m:s
Elevation Gain:	13,815 m
Avg Speed:	10.1 km/h
Avg HR:	--
Avg Run Cadence:	--
Avg Bike Cadence:	--
Calories:	103,946 C
Avg Distance:	10.48 km
Avg Time:	01:02:06 h:m:s

2010- Run 177 10K St. Andrews Triangle 318 by gumushel at Garmin Connect - Details

2010-11-09T22:13:00.000-04:00

2010- Run 177 10K St. Andrews Triangle 318 by gumushel at Garmin Connect - Details

2010- Run 173 10K St. Andrews Triangle 314 by gumushel at Garmin Connect - Details

2010-11-01T20:07:00.000-03:00

2010- Run 173 10K St. Andrews Triangle 314

foot is feeling better and so is shoulder.. welcome back daylight savings time... nice to run in the light

Cat Harvey

2010-10-29T23:20:00.000-03:00

It made a full page in the Seven Days magazine in the Sunday Mail. ( 1.2 MILLION READERS WOO HOO)

2010- Run 171 10K St. Andrews Triangle 313 by gumushel at Garmin Connect - Details

2010-10-29T23:13:00.000-03:00

2010- Run 171 10K St. Andrews Triangle 313 by gumushel at Garmin Connect - Details

2010- Run 167 10K St. Andrews Triangle 309 by gumushel at Garmin Connect - Details

2010-10-21T23:56:00.000-03:00

2010- Run 167 10K St. Andrews Triangle 309
sure would be nice to get in 200 runs this year... so, with 10 weeks to go, I have 33 to get in... very possible
New Orthotic tomorrow! and get my shoulder looked at in the morning

2010- Run 161 Trails in St. Andrews by gumushel

2010-09-28T18:43:00.004-03:00

2010- Run 161 Trails in St. Andrews
the back way into the Kingsbrae Gardens is full of ants and bramblebushes

home sick yesterday and today.. this run was awesome but it put me over on the sickness side of things..
I can't remember the last time I stayed home for 2 days in a row. In any case, I updated my weekly totals.. The zero running weeks don't come up in the report which makes keeping it all straight a bit of a chore. Those hundred K weeks seem to jump out as turning points leading to injury don't they?
I'm getting orthotics next month on the 22nd as well as going back to see Earle about my rotator cuff.. This shoulder injury has been plaguing me since last December.. What a drag!
I did a lot of biking in August, so it's not like I was laying out in the sun all month :)

Time Period	ActivitiesCount	KilometersDistance	Hours:Minutes:SecondsTime

Sep 2010	4	87.72	06:20:24
Aug 2010	9	179.44	24:43:39
Jul 2010	8	92.90	09:49:01
Jun 2010	5	75.34	07:49:07
May 2010	9	157.55	15:18:29
Apr 2010	6	70.26	04:46:46
Mar 2010	5	125.02	08:49:08
Feb 2010	4	95.85	06:35:58
Jan 2010	1	12.00	01:00:12

Untitled by gumushel at Garmin Connect - Details

2010-09-28T18:42:00.000-03:00

Untitled by gumushel at Garmin Connect - Details

2010- by gumushel at Garmin Connect - Details

2010-09-26T08:45:00.001-03:00

2010- by gumushel at Garmin Connect - Details
first time out on the triangle in over a month.. foot felt pretty good.. a 7/10 say.. but i think the new rubber insole i got from earle is keeping me from injuring it further.. and this is the key
just heading out on the bike
life is better kilted

as for running, i recently surpassed my total from last year of 157 runs.. but now i have the dumbest cold ever.. i've been off for two days and feel like garbage
yuck

Cat Harvey

2010-08-24T22:26:00.001-03:00

and her boyfriend James McAneaney were my guests for an Off Kilter Ride today! What a fun time we had and they were great sports! Cat is a travel writer from Scotland and James is an Actor.. going to meet them at the pub now :)

bike bike

2010-08-08T12:05:00.000-03:00

got a writer coming from Newsweek this week.. going epic on Grand Manan.. yesterdays epic ride was awesome!

what an adventure!

rode again this morning on tired legs.. tomorrow off Tuesday a short run, then epic again on Wednesday!

Montreal yoga

2010-08-02T14:10:00.002-03:00

Came to Montreal to go to Osheaga music festival and check out Moshka yoga. Haven't gotten to the yoga yet but the trip has re-awakened in me the need to practice yoga more often; to nourish my body and build the strength that yoga brings thru awareness of mind, body and spirit. I have recently realized the importance of writing more often as well.. More writing, more yoga, more running... Need more hours in the day

Marathon by the sea is this Weekend. I'm not ready...
:(

2010- Run 149 St. Andrews Triangle 302 by gumushel at Garmin Connect - Details

2010-07-28T07:31:00.000-03:00

2010- Run 149 St. Andrews Triangle 302

2010 Bike- Off Kilter ride with Margie Goldsmith by gumushel at Garmin Connect - Details

2010-07-18T12:50:00.002-03:00

2010 Bike- Off Kilter ride with Margie Goldsmith
what a beautiful morning for a ride!! .. the fog was thick and veiled the ocean but the temperature and the company was perfect! Nothing like having someone from away join you to remind you how fortunate we are to live in such a beautifully magical, enchanted place. Margie was a delight except that she kept telling me to hurry up!

rode the island again yesterday afternoon then again this morning... :)
run tomorrow.. foot feeling better...

learn more about margie here: http://www.mgproductions.com/
I'll be looking her up come NY Marathon 2011
:)

2010- Bike 33 15K by gumushel at Garmin Connect - Details

2010-07-12T17:32:00.000-03:00

2010- Bike 33 15K

peronius sore.. time to lay off for a bit :(
bike bike bike bike bike

The Black Keys - Next Girl

2010-07-09T06:07:00.000-03:00

2010- Bike 32 12K by gumushel at Garmin Connect - Details

2010-07-06T15:14:00.000-03:00

carbon rush is sooo fast

2010- Run 143 12K by gumushel at Garmin Connect - Details

2010-07-05T10:51:00.000-03:00

2010- Run 143 12K by gumushel at Garmin Connect - Details

2010- Run 142 12K

2010-07-04T10:57:00.000-03:00

chasing 100K this week: plan....
12/32/10/20/10/16

2010- Bike 31 10K

2010-07-04T08:48:00.000-03:00

2010- Bike 31 10K

2010- Bike 30 13K

2010-06-30T19:44:00.000-03:00

2010- Bike 30 13K
the in town single track.. miss lefty soaks up the bumps and takes her lumps

2010- Run 140 12K

2010-06-30T11:25:00.000-03:00

2010- Run 140 12K
very tight legs to start.. monday's run really kicked my butt and I was very tired yesterday. It was also the last day of work ! woohoo!
up early and got my 10K in with a little extra. almost took shirt off it was so humid at 8 am

gonna bike later maybe.. yard work day

2010- Run 139 32K LSD 12 by gumushel at Garmin Connect - Details

2010-06-28T18:13:00.000-03:00

2010- Run 139 32K LSD 12
shoes are bugging me.. left peronius and just generally uncomfy
good run however.. 3:12

2010- Run 138 10K St. Andrews Triangle 300 by gumushel at Garmin Connect - Details

2010-06-25T22:10:00.000-03:00

2010- Run 138 10K St. Andrews Triangle 300

300th trip around the training loop.. felt a bit tight and tired after long week
only 35K this week :)

work work

2010-06-25T06:57:00.000-03:00

this week, took Monday off.. ran twice in Fundy Park at 5:30 a.m. 10K's and a 5K last night.. might try to log Triangle 300 today... will only have 35K this week if that is the case

.. also doing house renivations.. ugh, last day of work today

2010- Father's Day Race PB* by gumushel at Garmin Connect - Details

2010-06-20T13:24:00.000-03:00

2010- Father's Day Race PB* by gumushel at Garmin Connect - Details

just a great day for running even though I wasn't feeling 100%.. beat all my "rivals".. so pleased.. thanks verne

2010- Run 131 5K by gumushel at Garmin Connect - Details

2010-06-14T22:50:00.002-03:00

2010- Run 131 5K by gumushel at Garmin Connect - Details

taper week.. plan: sunday-OFF, Monday 5K speedy, Tuesday 10K slow, Wednesday 10K quickish, Thursday-Off, Friday-Off, Saturday Bike, Sunday 10K RACE...... 35 Km week

2010- Run 130 14K by gumushel at Garmin Connect - Details

2010-06-12T21:31:00.001-03:00

2010- Run 130 14K by gumushel at Garmin Connect - Details

got my 100KM week in the books.. tapering for father's day race in 7 days
actually 101.83 KM.. i logged it as 102.. after each run i cool down 1 minute for every mile, so 20 mile run means 20 minute cooldown .. feels good to get this week over with!

2010- Run 129 10K ~ St. Stephen Loop by gumushel at Garmin Connect - Details

2010-06-12T13:35:00.000-03:00

2010- Run 129 10K ~ St. Stephen Loop by gumushel at Garmin Connect - Details
warm and muggy.. run before Relay For Life

2010- Run 117 16K Speedwork 9 by gumushel at Garmin Connect - Details

2010-06-09T22:43:00.002-03:00

2010- Run 117 16K Speedwork 9 by gumushel at Garmin Connect - Details
Splits: 0.9 KM
(1) 4:12 (2) 4:02 (3) 4:05
(4) 4:15 (5) 3:58 (6) 4:13

brings me to 73KM for the week.. tomorrow Bike home, then run 10K.. that would leave only 12 K for Friday.. manageable with 5K loop on Sat for an even 100

2010- Run 116 10K Fun Run by gumushel at Garmin Connect - Details

2010-06-08T20:27:00.000-03:00

2010- Run 116 10K Fun Run by gumushel at Garmin Connect - Details

getting going on the second lap was nearly impossible
15+32+10.. still on pace but I don't know if I can pull off the 18K hills workout tomorrow

2010- Run 115 32K LSD 11 by gumushel at Garmin Connect - Details

2010-06-07T19:03:00.000-03:00

2010- Run 115 32K LSD 11 by gumushel at Garmin Connect - Details

best 3 hour run this year.. after the initial despair at the 30 minute mark which is normal.. I settled into a good pace and felt strong the whole time...

2010- Run 114 15K by gumushel at Garmin Connect - Details

2010-06-06T19:36:00.000-03:00

2010- Run 114 15K by gumushel at Garmin Connect - Details
crazy rain