tag:blogger.com,1999:blog-21544901889124930942024-03-04T23:17:33.251-07:00Mommy to MarathonMy journey to healthLizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.comBlogger83125tag:blogger.com,1999:blog-2154490188912493094.post-27060202628903401262012-06-11T13:41:00.001-06:002012-06-11T13:41:10.855-06:00Where are they now....It has been a long time since I've been on here and, frankly, almost everything has changed. My goals are all different now and my running has changed quite a bit. That said, I am sticking to my resolution and still running, it's just different. <br />
In January, my husband and I found out we are expecting our third child. Well, that threw any hopes of running my first half-marathon this year right out the window. Postpone that one till next year. So, my major goal for the year was gone. Eh, that's okay, I just set a new one. I had spent the last year teaching myself to like running and building up enough endurance to run for 30 minutes without walking, a HUGE deal for me. I did NOT want to give that up. I've worked to hard to follow the path of my last two pregnancies. That path included and almost completely sedentary life with a weight gain of between 20 and 40 pounds. Not good for someone my size. Therefore, my new resolution was to run/walk one 5k each month during my pregnancy. I talked with my doctor and, after cautioning me to be careful and listen to my body, he gave me the green light. I'm not allowed to increase mileage, but I can do it for as long as I feel ok. <br />
<br />
How am I doing with that? Well, last weekend I ran my 5th 5k in six months. Not too bad. Since I haven't really being blogging. (who am I kidding, I haven't looked at my blog since January) I'm pretty sure I won't get to full recaps for all of my races. So...here's the condensed version:<br />
<br />
January: Technically, this one was one the 31st of December. It was an end of year 5k with some amazing people in a local running club. Finished in 42:15. Most interesting part, I lost my car keys so we had to walk back along the path to find them. Since then, any time we run together, they all make sure I have my keys :)<br />
<br />
February: I was supposed to do a sweetheart race but had to back out because of a horrible cold. I figured if I could barely breath sitting still, running was probably not the best idea.<br />
<br />
March: Smithfield Shamrock Shuffle. I went into this with the goal of not walking at all. That fell through when the first 1/2 mile was uphill into a killer headwind. I did manage to run the rest of it though. Finished in 43:06<br />
<br />
April: Pink Series 5k. Awesome course, all downhill. I finally made my goal of running and entire 5k with no walking and a HUGE PR. It may have been a little cheat because of the course, but I'll take it! Time 39:49<br />
<br />
May: EIF Revlon Run/walk for women Such an incredible experience. I didn't race this one, instead I walk with I don't know how many other people through the streets of LA to raise money for research on women's cancer. The most amazing part was getting to walk with my sister, a breast cancer survivor. Thanks to an early mammogram, her cancer was caught in the very beginning stages and she has been cancer free for two years. Don't put it off ladies. Time 67:21<br />
<br />
June: Bear Lake 5k. This was just last weekend. Gorgeous day, perfect weather and my beautiful little family waiting for me at the finish. I'm definitely slowing down, but at almost six months along, I'm ok with that. Time 46:18. Oh yeah, one of my best friends and her husband ran their first half-marathons this weekend too, they finished in 2:09:12. It was so fun to watch them cross that finish line and I'm super proud of their time!<br />
<br />
<br />
Well, that brings you all up to date with where I am now. This afternoon is another check-up with the doc. Based on my home scale I'm only up about 5 lbs so far, but we'll see what the official number is...Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com1tag:blogger.com,1999:blog-2154490188912493094.post-21500041832184459752011-12-25T20:38:00.000-07:002011-12-25T20:38:04.800-07:00Merry Christmas!I wish I had some super cute pictures of my family opening presents, or the neighbor gifts I gave out, or even of our tree. But...I don't. I spent this morning recording on the video camera and neglected my other. Sad day. Anyway, My husband surprised me this year with something WONDERFUL! A Kindle Touch. I'm really excited and I love it. So, of course, as soon as it was charged I had to find some books to purchase. First ones I found? <i>Runner's World Essential Guides: Weight Loss</i> and <i>Runner's World Complete Book of Women's Running. </i>Yup, two running books. I am also seriously considering <i>Run Less, Run Faster</i>. I've heard lots of good things about that training program. Looking at my book choices, I might want to consider a subscription to Runner's World. Apparently, I like their stuff..<br />
Well, I'm really looking forward to reading both of the books I bought and focusing on my half-marathon goal for 2012. Hope you all had a wonderful Christmas.<br />
<br />
*By the way, I also bought The Help and I'm loving it so far!Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com1tag:blogger.com,1999:blog-2154490188912493094.post-24192790077146241302011-12-19T14:34:00.001-07:002011-12-19T14:35:39.050-07:00A new chapter beginsAnyone who has made a major change in their life knows how great it is to have a partner along for the ride. Someone who had the same goals, can perk you up when you are feeling down, is there to support, and, yes, there for you yourself to support. I always feel I can do better if I'm helping someone along the same path as myself. For some reason it just gives me more drive in my goals. Well, this week I have been joined in my fitness goals. Not just running, but eating better and losing weight to feel better. I'm so excited because, though I've had great friends there to support me along the journey, I now have my BEST friend! <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWoRGE6W1udzxzDSxjxMx-CkJdxQ8THhIQ3IVHKJF40b0UkJrIe2MOM7EYXxUQP-1I5q5mYKDiYuNZ6brSfPt0sCvydsxJa1uCyERqKCgEArOuOTe11_8HZ2XDX3EthSZKli4y7kcmA9Ui/s1600/IMG_3690_0001.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWoRGE6W1udzxzDSxjxMx-CkJdxQ8THhIQ3IVHKJF40b0UkJrIe2MOM7EYXxUQP-1I5q5mYKDiYuNZ6brSfPt0sCvydsxJa1uCyERqKCgEArOuOTe11_8HZ2XDX3EthSZKli4y7kcmA9Ui/s320/IMG_3690_0001.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our wedding day. I was 190 lbs, the lowest I could <br />
remember having weighed in my life.</td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4a56-qaV7G_Ylm5X2rGfwNmO0PoolQ2-vjiRPiEFeoI_qXippJ5WpeDO5iUywNv5_AAgr3VvTrPzl9LJdA3mgRzaccfgRLy_BzA0xFZt_EYP_jg6FRHXdR6z-lfhx8kue8uK9OZ7yT5YJ/s1600/DSC_03493.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4a56-qaV7G_Ylm5X2rGfwNmO0PoolQ2-vjiRPiEFeoI_qXippJ5WpeDO5iUywNv5_AAgr3VvTrPzl9LJdA3mgRzaccfgRLy_BzA0xFZt_EYP_jg6FRHXdR6z-lfhx8kue8uK9OZ7yT5YJ/s320/DSC_03493.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This summer, I was 266. The highest I have ever been.</td></tr>
</tbody></table><div>My husband and I will be working together to eat healthier and be more active. This will make meal planning so much easier and *hopefully* fewer temptations. D and I are both sugar junkies. Especially ice cream and oreos, sometimes eaten separately but most of the time mixed in the form of a shake. This will be good. I can't wait to see how much better we both feel and I'm excited for the examples we are setting for our girls. I hope to look like my wedding pictures again, and perhaps even better. With twenty pounds down since this summer, I'm on my way.</div>Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com1tag:blogger.com,1999:blog-2154490188912493094.post-68939961025151247062011-12-12T07:18:00.000-07:002011-12-12T07:18:50.190-07:00update and some running gear dealsObviously I have been gone for a bit. These last few months have been full and I don't see myself coming back to my regular blogging schedule for a little while longer. That said, I scored some awesome running gear deals that I just had to share for those, like me, who are on a tight budget.<br />
<br />
-<a href="http://oldnavy.com/" target="_blank">Old Navy</a> had a discount code for 30% off right now. I love their compression gear and I scored a pair of capris (I know, wrong season, but a deal is a deal) for $10.50 and a moisture-wicking jacket for $29.50. I'm so excited and can't wait for that package to come. By the way, the code is HOLIDAY<br />
<br />
-My one and only <a href="http://bondiband.com/" target="_blank">BondiBand</a> decided to take off last week. I was so sad that it dissapeared but it gave me a reason to buy some more. Finally. I used the code FIVE to get five new BondiBands for $25. A little bit more than a replacement, but hey, I'm worth it.<br />
<br />
<br />
Quick update on me and running. <br />
<br />
-I have lost almost 20 pounds! I participated in a local weightloss challenge and took third place and I feel so good.<br />
-I can now run for at least 15 minutes without walking. That is huge for me since until September I had never run for more than five minutes at a time.<br />
-I have a tentative half marathon planned for April 2012. There are a few factors that may change that. However, if they fall through, I start training on December 26th and I can't wait!Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com2tag:blogger.com,1999:blog-2154490188912493094.post-53307770265834866582011-09-20T20:13:00.000-06:002011-09-20T20:13:30.953-06:00Are you an under, over, or neutral?Pronater, that is. I did some high tech research, took hours evaluating and studying....Ok really, I just searched "over pronate" on the internet and I actually under pronate. There is a super easy way to tell which one you are, just look at the wear on an old pair of shoes. I actually found these two great videos that explain what is happening when you run, how to tell, and what kind of shoes you should get based on your gait.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/pODcT55_7zA" width="420"></iframe><br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/UJQvW7JVqYY" width="420"></iframe><br />
<br />
So why all this talk about the way I run? Well, it's time for new shoes. Again. I didn't realize how quickly I would go through a pair of shoes, especially since I just went and bought the cheapest pair. At Kohls. Without talking to ANYONE who runs. Or even looking at my old pair of shoes. I know, I know. I'm still getting used to the idea of spending $100+ on a pair of shoes. At least they were Asics. I took the easy way out. Or so I thought. <br />
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinj3IY0PIhtIDZDxZudXaXYgJqyZ-WkyE88H8xtpKsYXrb68x_lOgAZ46UX9cW6yBcSzOl4az_re0PwN0xTlueZiuSVVhEaqhA_zQK9ON4OYlPuG3u2kqqPG5qrDcgzY2t9R_HUA-E7ARP/s1600/IMG_20110920_200632.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinj3IY0PIhtIDZDxZudXaXYgJqyZ-WkyE88H8xtpKsYXrb68x_lOgAZ46UX9cW6yBcSzOl4az_re0PwN0xTlueZiuSVVhEaqhA_zQK9ON4OYlPuG3u2kqqPG5qrDcgzY2t9R_HUA-E7ARP/s200/IMG_20110920_200632.jpg" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKbUmqsDQn-Ewq_inFzyArAarzbNDJBUKFLYufSI_X6sBEFPiD1t4YuEwMbkPHh1kBOV6P0DviSGgLh0Y5ZS1BDv9Nhd9wvvygPW8qhpDzdq_bJ58k3cpzEqvfPN6nDxLxBycKFCuqgpx-/s1600/IMG_20110920_200711.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKbUmqsDQn-Ewq_inFzyArAarzbNDJBUKFLYufSI_X6sBEFPiD1t4YuEwMbkPHh1kBOV6P0DviSGgLh0Y5ZS1BDv9Nhd9wvvygPW8qhpDzdq_bJ58k3cpzEqvfPN6nDxLxBycKFCuqgpx-/s200/IMG_20110920_200711.jpg" width="150" /></a>You see, lately I've been having quite a bit of trouble with my ankle. It's weird because I've actually cut back on my mileage. Then one day I looked at my shoes. The soles are completely worn down on the outer edge. I under-pronate. But, to make matters worse, I bought a shoe for OVER-pronating. Not good. They are correcting a problem I never had, and making the one I do have worse. So I'm looking for some new shoes that are neutral. I'm thinking New Balance, mostly because that was my first pair of running shoes and I love them! However, I do want some advice, are there any other under-pronaters out there? What shoes do you recommend? Don't worry, I'll be going to my local running store as well, I'm just curious about your experiences.Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com3tag:blogger.com,1999:blog-2154490188912493094.post-51857751929053692682011-09-12T07:23:00.000-06:002011-09-12T07:23:48.103-06:00A little hiatus......but I think I'm back. <br />
<br />
In case you haven't noticed, it's been awhile since I blogged. I'm sad to say it's been awhile since I ran as well. I'm not really sure what happened. I finished my 10k, which was amazing! I even sprinted at the end to pass another runner, thanks to her encouragement (nothing gets the blood pumping like the person next to you yelling "Go, go, GO!") And then....I just sort of quit. My ankle and knee were hurting for the first few weeks I took off. A ligitimate reason to take it easy, but the next three? I really had no excuse. Yes, I need new shoes, and it might be a little bit before I get them, but there is still some use left in the pair I have. What really happened?<br />
<br />
My 10k was a big milestone. 6.2 miles with a hill, and I did it. I had finished. Now what? Yes, my next goal is to run a half-marathon, but honestly, I don't know when, and after the 10k I really felt that I couldn't do it yet. So I'm putting that one off for a bit. That left me with no goal, no training plan. So what did I do? I gave up. I came up with excuse after excuse not to get out and run. Well, that ends today. <br />
<br />
This morning I awoke at 6 a.m. and was out the door by 6:15. It felt so good. I was much slower than I've been, at times I felt I was running through jello, but I did it. I have a goal, a training plan and it feels good. Up until now, I've been doing the walk/run plan but I really would love to run a 5k without walking. Hey, I'd even settle for a mile without walking. I was going through some old training plans and found one that takes eight weeks to get you running 30 minutes straight. I'm starting on week two because the first one is 1/2 Run/walk...I'm a little beyond that. So for the next seven weeks I will be out there four days a weeks building running time, not miles. I'm excited and it gives me a reason to blog again. The reason I haven't been blogging? Well, thats another story, which I may share.....later.Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com2tag:blogger.com,1999:blog-2154490188912493094.post-65701395850834203222011-08-04T17:00:00.000-06:002011-08-04T17:00:56.597-06:00Last of the Virtual Insanity 5k's<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRboYgKIRMo518HsyHQSAtIu0PzLrzv_Lsk-xS44tULfu3P7-USp8LNDMYRg75fUtu0Q9lb3AKVTawlpzvnrepEz7cVkT-C3o1Oea4RpEJpA7sw-VkIqaVoe69tQxl9hi1_VvhJpbS7D1x/s1600/virtual-race-series-virtual-5k-sm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRboYgKIRMo518HsyHQSAtIu0PzLrzv_Lsk-xS44tULfu3P7-USp8LNDMYRg75fUtu0Q9lb3AKVTawlpzvnrepEz7cVkT-C3o1Oea4RpEJpA7sw-VkIqaVoe69tQxl9hi1_VvhJpbS7D1x/s320/virtual-race-series-virtual-5k-sm.jpg" width="317" /></a></div>The ladies over at Mom's Run This Town have been so awesome this summer! Each month they've had a different virtual 5k race with some great prizes (I really hope I win this month, free fuel belt!) I can't believe it's already August and the summer is almost over. That means the series is at an end and for this month RoadID is sponsoring the race. Not sure what the prize is yet, but you can bet it will be good. <br />
<br />
So what are you waiting for? Head over to the MRTT <a href="http://www.momsrunthistown.com/virtual-5k-virtual-race-series.php">website</a> and register. Be sure to tell them I sent you, then go and finish this series with a bang!Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com2tag:blogger.com,1999:blog-2154490188912493094.post-34001204663566677812011-08-03T14:53:00.000-06:002011-08-03T14:53:56.824-06:00quick postYesterday was Track Tuesday, or speedwork. Whichever you want to call it (actually, whichever I want to call it since this is my blog. I should probably make a decision huh? I hate that :) Anyway, I was nervous because I hadn't been feeling well all weekend and had a nice little visitor. My goal is to do 400 meters in 3:09. I hadn't been able to get that goal, or be consistent at all in my times yet. I really wanted to get home fast so as I began running, that was my mantra. "The faster you run, the sooner you'll get home." Four times around the "track" and I was finished. A little worn out, but not too bad. I was sure I had gotten my goal....maybe. I came home and checked out runkeeper....I blew it out of the water!<br />
<br />
Lap 1-3:01<br />
Lap 2-2:36<br />
Lap 3-3:03<br />
Lap 4-2:45<br />
<br />
Wow! I guess it's time to go for a PR in the 5k. My last one (which I never did a race report for) was 43:37 Not my best time but far from my worst. And it was after only 5 hours of sleep, half before and half after a trip to the emergency room. I might need to do a race recap. This needs some explaining. Anyway, there are a few 5k's coming up in my community so I'm looking into one that I can rock!<br />
<br />
In other news, my 10k is coming up this weekend, hills up and down, my earliest start time yet and no playlist. I might be a little nervous. At least I know I can run that far....<br />
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Don't forget to enter my <a href="http://mommytomarathon.blogspot.com/2011/07/more-chocolate-yes-please.html">giveaway</a> for some Yummy cocoa and $25 to iHerbs.com! It ends Saturday.Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com1tag:blogger.com,1999:blog-2154490188912493094.post-62004522629600089342011-07-27T15:30:00.001-06:002011-07-27T16:00:41.622-06:00More chocolate? Yes, Please!<div class="separator" style="clear: both; text-align: center;"></div><br />
Sorry I have been missing again. I think summer is just a crazy time, I don't know how so many bloggers manage to keep up with daily posts. However, I will try to make it up to you, with a little review and a giveaway! <br />
<br />
A few weeks ago I was contacted by <a href="http://www.iherb.com/">iHerb.com</a> to review CocoCardio by Madre Labs. They are the sole distributer of this innovative product. They want to get the word out and share some with you!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqE3c-wbk5Kl-3EfLSDNxHg4G9NoHrCxHJJQfgYWuEF55ixsXrU6cKmA8rRudyOHN3QVx_FKXluAku9M0m9gOEhIcVtDTRn7j1K9ulwUXIz88mA-f0Y36ECwpiaGP4ZZn9JMQX6QCEiFRd/s1600/cardio_pouch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqE3c-wbk5Kl-3EfLSDNxHg4G9NoHrCxHJJQfgYWuEF55ixsXrU6cKmA8rRudyOHN3QVx_FKXluAku9M0m9gOEhIcVtDTRn7j1K9ulwUXIz88mA-f0Y36ECwpiaGP4ZZn9JMQX6QCEiFRd/s320/cardio_pouch.jpg" width="320" /></a></div>As I become more aware of my health, I try to find new things that will help me. One thing we have been hearing a lot about lately is the benefit of chocolate. Not the yummy hershey's bars that call to me in the supermarket line, but healthy dark cocoa that has few, if any, additives. I'm not entirely sure I understand all the benefits, but I like the idea of being able to add more chocolate to my diet and having it help me. So, what is CocoCardio? Well, according the <a href="http://madrelabs.com/superfoods/cococardio">Madre Labs website</a>:<br />
<br />
<br />
<div style="color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 19px; margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><i><strong>CocoCardio<sup>®</sup></strong> is a Premium, 100% Natural (Non-Alkalized) Dark Cocoa beverage which contains Freeze-Dried Beet Juice Powder and concentrated Full-Spectrum, Water-Soluble Hibiscus Extract.<br />
<br />
<strong>CocoCardio<sup>® </sup></strong>is a great addition to a healthy diet and active lifestyle!</i></div><ul style="color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 19px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><div style="margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><i><strong>Cocoa</strong> (Theobroma cacao -- a.k.a. "Food of the Gods") Our certified organic natural (Non-alkalized) cocoa powder has been made to exacting standards. "Natural Process" Cocoa retains higher levels of naturally-occurring polyphenols compared to Alkalized (Dutch Process) Cocoa. NOTE: The more Polyphenols, the more Bitter - Which is Better!</i></div><div style="margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><i><span class="Apple-style-span" style="font-style: normal;"><i><strong>Beet Roots</strong> (Beta vulgaris) contain Betalains & Betacyanins (richly colored pigments with antioxidant-like properties) and a host of other naturally-occurring phytonutrients, including dietary nitrates.</i></span></i></div><div style="margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 1em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><i><span class="Apple-style-span" style="font-style: normal;"><i></i></span></i><i>Our<strong> Hibiscus sabdariffa</strong> full-spectrum, water-soluble extract contains naturally-occurring anthocyanins, phenolic acids and other bioactive phytonutrients.</i></div></ul><br />
<br />
<br />
I received my package in the mail and I couldn't wait to try it! When I opened it, the powder looked like...baking cocoa. I decided first to go natural, just the powder and water. It's a very pretty red color (beets and hibiscus you know) but the first taste was....bitter! This is one time I should have trusted the packaging. It said it would be bitter and they weren't lying. Have you ever <i>tasted</i> baking cocoa? I mean before it's mixed with the rest of the brownie ingredients? That's the taste. <br />
<br />
So for my next attempt, I decided to throw it into one of my favorite, though not healthiest, smoothies. Peanut Butter and chocolate. MMMMMMMM!!!!! It was so good! A nice, smooth, almost peanut butter cup taste. Next I decided to try a healthier shake. Peaches and chocolate. That one tasted pretty good, but it still needed something. I'm normally not a banana person, but I threw half of one in and it was perfect!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaBu1JFWt87bbHhdZ0n1cIfv6sg4JOLh9nEgbjVed6tVLnGNqDseQUE86ntXcqOmnRtXDoWfQ4fsUFK3QouydW1LB-LErXypexQk-axW4MOUWzzJOWmC3l0bV6pK1X0fIU5k-IBkCV0yI2/s1600/DSC_0001.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaBu1JFWt87bbHhdZ0n1cIfv6sg4JOLh9nEgbjVed6tVLnGNqDseQUE86ntXcqOmnRtXDoWfQ4fsUFK3QouydW1LB-LErXypexQk-axW4MOUWzzJOWmC3l0bV6pK1X0fIU5k-IBkCV0yI2/s320/DSC_0001.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">I shared some with S, I think she likes it!</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1dEb5xEwXP65Y2u_QhlkxPxQklmIBtw7pHMf16rQMudvz682tKjsQ4XpAhPEj6-AXlqNVnEthrERGvtNskhiWkv6lVtkN8wue1Zm6aPAkUpuP_jcgzNVEtXqThjBS7nwN3zGJQO5JTpLl/s1600/DSC_0002.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1dEb5xEwXP65Y2u_QhlkxPxQklmIBtw7pHMf16rQMudvz682tKjsQ4XpAhPEj6-AXlqNVnEthrERGvtNskhiWkv6lVtkN8wue1Zm6aPAkUpuP_jcgzNVEtXqThjBS7nwN3zGJQO5JTpLl/s320/DSC_0002.JPG" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1dEb5xEwXP65Y2u_QhlkxPxQklmIBtw7pHMf16rQMudvz682tKjsQ4XpAhPEj6-AXlqNVnEthrERGvtNskhiWkv6lVtkN8wue1Zm6aPAkUpuP_jcgzNVEtXqThjBS7nwN3zGJQO5JTpLl/s1600/DSC_0002.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br />
</a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1dEb5xEwXP65Y2u_QhlkxPxQklmIBtw7pHMf16rQMudvz682tKjsQ4XpAhPEj6-AXlqNVnEthrERGvtNskhiWkv6lVtkN8wue1Zm6aPAkUpuP_jcgzNVEtXqThjBS7nwN3zGJQO5JTpLl/s1600/DSC_0002.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br />
</a></div><br />
<div class="separator" style="clear: both;">Here are my "recipies" though you can modify them to your liking.</div><div class="separator" style="clear: both;"><br />
</div><b>Chocolate Peanut Butter</b><br />
6 oz skim milk/water<br />
2ish tabelspoons peanut Butter<br />
1 scoop CocoCardio Powder<br />
3 tsp sweetener(I used sugar, but you can use your favorite)<br />
ice<br />
Blend all the ingredients till smooth. Tweek measurements until it tastes right.<br />
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<b> Chocolate Banana Peach</b><br />
6 oz skim milk<br />
1 fresh peach, pealed and pitted(I guess you could eat the pit, but really? hehe, I crack myself up)<br />
1/2 banana<br />
1 scoop CocoCardio Powder<br />
3 tsp sweetener(I used sugar, but you can use your favorite)<br />
ice<br />
<br />
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Would I recommend this? YES! It adds just enough chocolate flavor to treat myself and it's good for me. You can't beat that. If you would like to <a href="http://www.iherb.com/Madre-Labs-CocoCardio-7-93-oz-225-g-Re-Sealable-Bag/23802?at=0">buy some CocoCardio</a>, iHerb is offering MommytoMarathon readers a special deal on their first purchase. Use the coupon code WOW123 to get $5 off your first pouch! Now, the part you've been waiting for: <br />
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<div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">One lucky person will win their own bag of CocoCardio and $25 to iHerb.com!</span><br />
</div><div style="text-align: center;">This giveaway is only open to U.S. residents. <br />
Winner needs to register on iHerb.com to claim their prize.</div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">Giveaway ends August 6, 2011 at 10p.m Mountain time. </span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">There are four ways to enter </span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">Please leave a SEPARATE comment for each </span></div><div style="text-align: center;"><br />
</div><br />
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<b>Mandatory entry</b>: Share your best healthy treat! It can be a product or a really good recipe, anything that you like. <br />
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<b>Additional entries:</b> <br />
<br />
-Follow MommytoMarathon on google friend connect (1 entry) <br />
<br />
-Like iHerb on facebook (1 entry) <br />
<br />
-Share this giveaway on your blog, leave a link (3 entries so be sure to leave three separate comments) <br />
<br />
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<div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">I hope you enjoy it!</span> </div><br />
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<span class="Apple-style-span" style="font-size: x-small;"><i>*All opinions shared are my own. I received a sample of CocoCardio and $25 of products from iHerb.com for review.</i></span>Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com9tag:blogger.com,1999:blog-2154490188912493094.post-164005118387547982011-07-18T22:08:00.000-06:002011-07-18T22:08:15.614-06:0075th postWow, I really never would have guessed I would stick with this for so long! I'm excited to get to my 100th and hope to have a nice little thankyou for all my readers when I do. <br />
<br />
Saturday was my last REALLY long run. I did six miles and for the next two weeks and supposed to taper off a little bit. A 5k on the 23rd and then an easy four miler(did I just call four miles easy? Me?) the next weekend. I really can't believe I have just less than three weeks until my 10k. As with my first 5k, it just seems surreal that I actually made it!<br />
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I reviewed the 10k course map last week and remembered that there are a few hills. Both up and down, but mostly down. Up until now all of my training has been on flat terrain. Not exactly a good preparation. Saturday I decided to change that and follow a course that had a few small ups and downs. YIKES!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyGPYGZlWppPYi5FXYb7USg41k8XGtpBew1EOWdKcIgmBgUAWrKHPrEwagPRnbasZ4h0Bs4CiczSudbpVuQvW9flm6CHBc2H3Lw15TIC6y1QtkE1viJvrnw33HTROeGDU2q9ZGJ6N_t8F0/s1600/view_route_elevation.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="31" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyGPYGZlWppPYi5FXYb7USg41k8XGtpBew1EOWdKcIgmBgUAWrKHPrEwagPRnbasZ4h0Bs4CiczSudbpVuQvW9flm6CHBc2H3Lw15TIC6y1QtkE1viJvrnw33HTROeGDU2q9ZGJ6N_t8F0/s400/view_route_elevation.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: left;">It doesn't look like much, just a 2% grade at it's worst, but more than enough for me.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">The first mile was not what I would have liked to start with. My phone was....un-cooperative. Just a bit. Okay, really, it just didn't work at all so I spent most of the time trying to figure it out. Finally, half-way through the second mile it started working and I was able to focus on my 5/1 run/walk plan. I was a little worn out mentally, but knew I had to keep going. I planned it that way. The only way to get home was to keep going. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">I finally hit the hill and was pleasantly surprised that I was able to run up it. Of course I was no where near my normal pace, but I did run. I really didn't think I was going to be able to. It gives me hope. Sometimes I look at my pace and really wonder if I am making any improvement. Yes, I am going farther than I ever have before, but I still feel as if I'm not any more fit. Then something like this comes up. A few months ago I would have struggled to even walk up the hill, let alone attempt to run. It really is amazing to see what a change in my stamina running has made.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">The third mile was downhill. This was also new for me. I tried to keep the pace slow, too many stories of knee injuries going down. This wasn't too bad. I began to look for the road I planned to turn on. It was on the map, it should be coming up....I saw the road start to curve up again and I knew the road was supposed to be before that. Fields and storage building but no road. Then I realized, it wasn't paved. Just a dirt road through a farm. Another first. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Dirt roads are harder than I thought. The whole mile was along this...path? The gravel seemed to slip and slide under my feet. I took it slowly, trying to keep my footing. The last thing I needed was to twist my ankle. That said, this was good practice again. I'm not sure, but I think part of the 10k will be on a road similar to this so I'm very grateful for the surprise. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">The last bit was fairly flat, but I'm pretty sure my pace dropped simply because I was worn out. This was one of my most challenging runs so far, but also incredibly satisfying. It's so amazing to see how far I've come. To be able to not only run six miles, but on such a new terrain....it just makes me happy. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">I don't have any splits, dumb phone, but I do know how long it took me. So, </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><table border="0" cellpadding="0" cellspacing="0" class="MsoTableColorfulGridAccent3" style="border-collapse: collapse; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;"> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Distance<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">6.00<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">Mi.<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Duration<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">1:30:30<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg. Pace<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">15:03<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg Speed<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">3.99<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">mph<o:p></o:p></span></b></div></td> </tr>
</tbody></table><br />
<div>Not too shabby. Not to shabby. </div><div><br />
</div><div>I do have a review/giveaway coming up this weekend, so keep your eyes out for that! Nice way to celebrate the 10k.</div><div><br />
</div>Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com2tag:blogger.com,1999:blog-2154490188912493094.post-47979955330175789432011-07-13T09:32:00.005-06:002011-07-13T09:32:01.831-06:00An amazing woman<div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">Meet my mom</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg23i7mSYHSPEWtlFqqNgIXbStsj6_HJyn2ss3QpEMUB422u6ss4g1FMOlK33rGy7xA1q-8-Y31pwMZzK2lGx250PLjFgeE1BtfgJXe5FEg3S2B9GUs8q3LukxuMxPnXB6FFdDbYa7cfgv/s1600/momliz.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg23i7mSYHSPEWtlFqqNgIXbStsj6_HJyn2ss3QpEMUB422u6ss4g1FMOlK33rGy7xA1q-8-Y31pwMZzK2lGx250PLjFgeE1BtfgJXe5FEg3S2B9GUs8q3LukxuMxPnXB6FFdDbYa7cfgv/s320/momliz.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">She is a mother of twelve, has spent years serving in various callings(jobs) in our church, including roughly ten years with the womens organization. She cooks the most amazing food, can sew just about anything, including my wedding dress, volunteers at the local library, visits anyone who just needs a listening ear. She taught me almost everything I know. Literally, I was home-schooled. Her entire life has been an example of love and service. Now, she and my dad are going to serve a two-year mission for <a href="http://mormon.org/">my church</a>. They are simply wonderful people. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">When I was in high school, she was having problems with her hips. It was painful for her to move, let alone walk up and down the 16 or so steps that led to our upper floor. The doctors recommended that she have her hip replaced. After a bit of convincing, she finally had the surgery and has been doing great. Those of you that have read my <a href="http://mommytomarathon.blogspot.com/p/background.html">back story</a>, know that a mission in my church requires a LOT of walking. A LOT! Well, my amazing mom has been getting up everyday to walk two miles just so she will be prepared. A few weeks ago, I decided to call and ask her if she would walk a 5k with me. She thought about it for a minute...then said, "Yes. I can probably do that." </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Well, that was two weeks ago. Last week when we were there, she told me she had walked her first ever three miles! She was so tired at the end she wasn't sure if she could finish. There were some neighbors out that she wanted to talk to but she knew if she stopped then she wouldn't make the last few blocks. So my amazing mom pushed through the fatigue and finished! I am so proud of her. She did it and I can't wait to walk across a finish line with the woman who has always been my inspiration and example. She is the reason I am who I am today. I only hope that I can be as determined and dedicated as she. I love you mom!</div><div style="text-align: center;"><br />
</div>Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com0tag:blogger.com,1999:blog-2154490188912493094.post-26352275052834738382011-07-12T22:40:00.000-06:002011-07-12T22:40:13.135-06:00Track Tuesday (without the track)First I have to say thank you for all the great advice on speedwork. It was very helpful to read your opinions and couple it with things that I have read. That said, I have made the decision to add speedwork to my weekly plan. Not much (I don't want to over do it at all) but some. Doing this on Tuesday gives me the most time between it and my long run. I plan to only run 4x400 once a week at the pace I got on the <a href="http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm">McMillan calculator</a> link that <a href="http://seemomrunfar.blogspot.com/">SupermomE12</a> gave me. <br />
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Sidenote: Supermom is doing a fundraiser right now on her blog, <a href="http://seemomrunfar.blogspot.com/">See Mom Run Far</a>. She has joined Team MEB for the NYC Marathon to help children in the U.S. and Africa have access to health, education and fitness opportunities. She has gotten together quite a few sponsors and for your donations you are entered to win some really awesome prizes. I know things are tight, you've read enough of my complaints about the cost of this sport to realize I'm right there with you, but if you can at all, donate and help give some youth the opportunity they need to not only be healthy, but develop the great sense of accomplishment that comes from fitness. Thanks!<br />
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Now back to the calculator: This thing is SO cool. I just plugged in my time from my 5k and it tells me all sorts of paces for different types of runs(half of which I have no idea what they are, but someday....) I know there is another calculator out there for Run Less Run Faster, but I haven't been able to find it again. If anyone knows what it is, send me the link. Anyway, the pace range it gave me for 400 meters was 3:07-3:17. Not too bad, but definitely faster than I have been going. <br />
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Last week I tried it for the first time and....yeah, It was VERY hard. I started out too fast and really thought it wasn't a good idea. However, I know I made some bad choices in running location. My form and my mindset were not in the best place either. In case you were wondering, my idea of running on grass because it would be softer, big thumbs down. It was all wet from the dew and besides getting my feet a little too moist, I slipped on almost every other step. It took twice as much work just to keep me upright. After the first lap I hit the road and it was much better.<br />
<br />
1st 400 - 3:06<br />
2nd 400 - 3:59<br />
3rd 400 - 3:31<br />
4th 400 - 3:26<br />
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So I never really hit the range I was supposed to. Today was a completely different story. I decided to go to a park that has a sidewalk loop around it and see if it was by chance 400 meters. It wasn't, but the loop around the parking lot was pretty close. I ran the first 400 and knew I was going way too fast. I just felt so good. I slowed down for the second, trying to get a feel for the pace I needed. This, by the way, is hard to do with runkeeper. I'm going to have to get a bit more practice to get a feel for what my pace should be. By the third one, I thought I should be dying. To my complete shock, I still felt pretty good. Tired? Yes. But only worrying about my pace during the intervals and knowing I only have four to go allowed me to push myself just enough. I really felt....fast. That's a new feeling for me. I think I like it. Anyway, after a cooldown, I headed home to stretch and check my times. <br />
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1st 400 - 2:37! Way too fast for what I'm working on, but WOW! I didn't know I could move that fast!<br />
2nd 400 - 3:11 Right where I needed to be<br />
3rd 400 - 3:24 A little slow....<br />
4th 400 - 3:19 Just a little high for my goal, but still, not bad.<br />
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All in all, I have to say I really like doing speedwork. I'm sure I need to work on my technique, and read a bunch more about it. For now though, It's going to be part of my week and I like it! I'm running another 5k on the 23rd and I'm really excited for it. I'm hoping to PR, but if not, at least beat my time from the <a href="http://mommytomarathon.blogspot.com/2011/06/race-recap-nibley-heritage-5k.html">Nibley 5k.</a> I think I'm beginning to understand how to pace myself differently for different distances. Slowing down for the longer ones, speeding up for a shorter ones. Until now it's all been the same (probably because I'm just starting long runs). There is so much more to running than I ever thought and I'm excited to learn more. Really quickly I just want to say thanks again. I've learned so much from reading your comments and, for those that have them, your blogs. It's really nice to have this community and variety of knowledge to draw on during my adventure in running. ThanksLizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com1tag:blogger.com,1999:blog-2154490188912493094.post-73970975864136252162011-07-11T08:40:00.044-06:002011-07-11T08:40:00.453-06:00New Clothes!I LOVE buying new clothes. Now that I'm running consistently, I decided it was time to get some decent pants and shirts. Until now, I have been running in old pants that used to belong to my sister-translation: about ten years old-and any t-shirt I had in my closet. Not the best, or most stylish. <br />
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I've been shopping around for a while now and I've discovered something....Running clothes are EXPENSIVE! Maybe I just have expensive taste, but wow! First trying to find something that could even fit, and then in my price range? Not so much. Thankfully, I found some hints from a few blogs. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNuw0_nGTvsHJ7__A38sSBkUMy-dbKJVJWxJ-3fdsj-KNvyuuCJ6Qe94QVGhA3pYfUXE1B2HMnLxyrkaX9m_AB0WIor6Scl3scG0T3DRF-IOILem9gwmIWxBn2nXJHcloCjx1HGgTRzK8x/s1600/skirt.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNuw0_nGTvsHJ7__A38sSBkUMy-dbKJVJWxJ-3fdsj-KNvyuuCJ6Qe94QVGhA3pYfUXE1B2HMnLxyrkaX9m_AB0WIor6Scl3scG0T3DRF-IOILem9gwmIWxBn2nXJHcloCjx1HGgTRzK8x/s200/skirt.jpg" width="200" /></a></td></tr>
</tbody></table>First, I really love the look of running skirts. So feminine and they hide two of my least favorite things, thigh bunching and the hind end. Most pants are just a little too tight around my hips for me to feel comfortable. The problem is, I have found one, maybe two websites that sell them in my size and I just don't have $70-$80 to spend. Well, I was reading a blog post one day and the lady(I wish I could remember who it was so I could give credit) wrote about how her running clothes were great swim cover-ups because they dried so quickly. As I read, the thought crossed my mind, most things to do with swimming are made to dry fast, what if I found a swim skirt cover up and used that with a pair of compression shorts for running? Should work right? Well, I found one on walmart.com for $10! It was just the right size, though I would have liked it in pink....<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkYwsg9DY22al3XIhNmy3FFzKyucKART-p9QUvdmqA1bv1yxzMkW9jka4FCEcZ1TB7C6BYzcCVe8VI6jtgLnllkjBiVv06kmKa-lfG_Ue60YmVnVQ145ZfFCEUYopo5xxrBtm64AdoAo5c/s1600/pants.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkYwsg9DY22al3XIhNmy3FFzKyucKART-p9QUvdmqA1bv1yxzMkW9jka4FCEcZ1TB7C6BYzcCVe8VI6jtgLnllkjBiVv06kmKa-lfG_Ue60YmVnVQ145ZfFCEUYopo5xxrBtm64AdoAo5c/s200/pants.jpg" width="150" /></a></div>Next step was finding some compression shorts that also didn't cost an arm and a leg. Even the cheap stuff ran about $30-$40, still a little too steep for my budget. Once again, my inspiration came from a blog. Over on Bigger Girls Can Run Too, She <a href="http://kmaconfessions.blogspot.com/2011/07/running-skirt-my-new-bff.html">wrote about her find at Old Navy</a>. She too had been thinking about a running skirt and found one there to try. While I didn't get the skirt (it was just a bit too small) I did find some compression shorts. On Clearance. $7.49! So AWESOME! I really should have bought two pair, but I wasn't sure if I would like them. *sigh* Oh well, now I know A: Old Navy caries moisture wicking clothes and B: Buy it when it's cheap!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRQOXA0AG9GhSXkq3zfbMeLFs83hhqTM2d2U3FB3-TD1jlH-xNFtQjA54EBLNCpRyQwq6R5acxMwgL2CQCEkpMzyXXKpdGMPXTf1GKU41Fd6c9p2tinrRNe9sAMoOf9Ww3JaYrjuACPGr4/s1600/shirt.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRQOXA0AG9GhSXkq3zfbMeLFs83hhqTM2d2U3FB3-TD1jlH-xNFtQjA54EBLNCpRyQwq6R5acxMwgL2CQCEkpMzyXXKpdGMPXTf1GKU41Fd6c9p2tinrRNe9sAMoOf9Ww3JaYrjuACPGr4/s200/shirt.jpg" width="200" /></a>The last thing I bought was a shirt. I have been having the hardest time find any sweat wicking shirts for any women in my local~non-running~stores, let alone plus size. Finally, my sister-in-law pointed out that mens shirts work just as well for women like us and Walmart had plenty. Once again, on clearance ($6.67)! Not the cutest, but it gets the job done and I don't have to stuff myself into a too-small shirt. I really just look like an over-stuffed sausage when I do that and no-one needs to see that.<br />
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All of this, coupled with my new SPIbelt that I won (more on that later) and I am pretty happy with my new look. Best of all, it cost me less than $25! Someday I'll have the money for some super cute running skirts and shirts with all the cute sayings, but for now, this gets the job done.Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com3tag:blogger.com,1999:blog-2154490188912493094.post-45170587265952438502011-07-10T20:39:00.000-06:002011-07-10T20:39:47.168-06:00A few of my rambling thoughts...So vacations do a number on my blog posts. I don't have a laptop yet and I'm kind of partial to my own computer. Between that and just recovering from the trip, it takes me a while to get back into writing. That said, I try very hard not to let the trips interfere with my running plans. Last Saturday I was able to get my five miler in before we left for vacation which was a very good thing (it was my only run for the weekend.) After I ran, I didn't stretch as long as I usually do. Big mistake, especially with some long hours in the car coming up. We drove two hours down to Big D's parents for a baby blessing (something we do in my church not long after a child is born) Then four and a half hours up to my parents to spend the fourth there. I had planned to get up Monday morning and run because we were planning on driving back home tuesday morning. It was the only time I would be able to get it in. When the alarm went off, I could barely stand as I got out of bed. My muscles were soooo tight and I was sore everywhere. We were going to the local Lions Club breakfast and when my legs finally warmed up enough that I felt I could go, it was time to leave. <br />
So, scratch that run.<br />
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The fourth was an amazing day though. We had the breakfast and then my brother took us out on his boat for a few hours. When we came home, we got a dessert ready for the family BBQ and headed back out. I love spending time with my family. We are all sooo spread out that I rarely get to see them. I'm the youngest of 12 which means I have lots of nieces and nephews and even a few of them have children. My siblings are spread from Alaska to Virginia so any chance I get to see my family, I try to take it, even if it's less than half the family. We played in the pool and visited for a while until it was time for the fireworks. As the first rockets lit the sky, little M turns to me, very excited, and says, "STARS!" For those of you who don't know, she was born profoundly deaf in both ears. At one year, she received bi-lateral cochlear implants. For her to not only make the connection between the bright lights and her favorite shape, but to also come up with the word on her own is a miracle. My little girl knows what a star is, and can attach the correct word to that shape spontaneously. It's amazing. Now, why do I share this? It doesn't really have anything to do with running does it? <br />
There are so many reasons I began running, many of them are for my benefit. I needed to take better care of myself, I needed some me time, I needed something that was mine. I-I-I Yet, as I listened to my little girl speak one simple word that we had spent so much time trying to teach her, I realized how much my example will affect her. I want so much for both my girls. I want them to enjoy learning, appreciate music, be kind. But one thing that is so important to me, is that they learn how to care for their bodies. I want them to have strong hearts, to keep the energy that bubbles out of them right now. I want them to be healthy and happy. In order for them to learn that, they need an example. That is one of the many reasons why I run. Yes there are still all of those other reasons, I love the fact that I was able to go six miles yesterday. I can't wait for my first 10k in just four short weeks. But even more, I love when we go for a walk. Little M takes my hand, plants her feet, says, "Ready, Set, Go!" and we run together just as fast as her little legs can carry her. Then she finishes, laughing and giggling, ready to go again.Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com2tag:blogger.com,1999:blog-2154490188912493094.post-18893231548855563482011-06-29T09:24:00.000-06:002011-06-29T09:24:58.546-06:00Speedwork?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBbnBeQP7mSLwch9HiUDs2s5MKzWjCGr9LlwkYN4wDj_rleLrT4B95bVy1UJjNc6qCQOyN-C-hkQ1cRbYGffZjRusLxpj4hyphenhyphenVEgOENfTvz0EiV8HdS6pCdwFrz3X8FfDvLFLUtgQ31h3Uw/s1600/running_track21.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBbnBeQP7mSLwch9HiUDs2s5MKzWjCGr9LlwkYN4wDj_rleLrT4B95bVy1UJjNc6qCQOyN-C-hkQ1cRbYGffZjRusLxpj4hyphenhyphenVEgOENfTvz0EiV8HdS6pCdwFrz3X8FfDvLFLUtgQ31h3Uw/s1600/running_track21.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><a href="http://running.competitor.com/2011/03/training/track-etiquette-fear-the-track-no-more_22817?utm_source=HPmarquee&utm_medium=running">source</a></i></td></tr>
</tbody></table>So I need some advice from all of my "more experienced" readers out there. As you can tell, I'm very new to the running world. I've been going since March and I really love it. Getting out and moving is great. One of my biggest helps as I've entered this alternate universe is the internet. It's how I've found training plans, inspiration, and support. I also find many new terms and ideas that I've never thought about. <br />
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One thing that has truly intrigued me is speed work (or track workouts, intervals, whatever you want to call it.) As far as I've been able to glean from my reading, it's basically running short distances (400 meters or so) at a faster-than-tempo-pace with the goal of improving your overall speed. I've also read that it really helps with form, forcing you go align yourself in order to get to that speed. Does this sound familiar? Am I getting the idea?<br />
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So my question for all of you who have run for awhile is....When is a good time to start adding it in? I've been fascinated by the thought of increasing my speed and really, it just seems like it would break up my workouts more, add some variety to my training. I'm just curious if I should wait until I've been doing this longer or do it now? Second question, Does it <b>need</b> to be done on a track? I've seen both and I'm sure a track is better on the legs but I don't really have one nearby. Should I wait until I can get to a track, or just do it around my neighborhood? I'm not really going to go too fast, I'm still a slow poke, but I would love to have some short bursts of speed. My other thought is to try it on the grass at a park. That's bound to be softer than the road, right? <br />
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I hope you can help me with this. I want to learn more about it and maybe try some. Thanks for the advice. <br />
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P.S. My legs are doing SOOOOO Much better since I started Yoga. I went out yesterday and had no pain in my ankles at all and hardly any in my knee! Yoga for Runners in my queue for netflix. I can't wait to try it out!<br />
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Stats:<br />
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<table border="0" cellpadding="0" cellspacing="0" class="MsoTableColorfulGridAccent3" style="border-collapse: collapse; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;"> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Distance<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">2.37<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">Mi.<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Duration<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">34:20<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg. Pace<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">14:28<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg Speed<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">4.15<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">mph<o:p></o:p></span></b></div></td> </tr>
</tbody></table><br />
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<table align="center" border="0" cellpadding="0" cellspacing="0" id="trainingSplits" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; border-bottom-width: 0px; border-collapse: separate; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #111111; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; line-height: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><tbody style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<tr class="odd trainingSplit" id="trainingSplit_1" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(warmup)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:51</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">8</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_2" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:24</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-3</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_3" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:42</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">0</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_4" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">12:43</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-5</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_5" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:29</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-1</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_6" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:19</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">4</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_7" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">16:22</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_8" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:30</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_9" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">12:12</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-0</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_10" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(cooldown)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">16:22</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-2</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_11" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"></tr>
</tbody></table><span class="Apple-style-span" style="color: #111111; font-family: 'Helvetica Neue', Helvetica, Arial, Verdana, Tahoma, sans-serif; font-size: 12px; line-height: 12px;"><br />
</span>Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com3tag:blogger.com,1999:blog-2154490188912493094.post-44693461991014213042011-06-25T21:29:00.001-06:002011-06-25T21:33:13.466-06:00That Evil "I" WordNo, it hasn't happened yet. At least not that I know of, but this week I decided not to push it too far. Yes, you all know what I am talking about. You go and go and go. It starts out a little sore, then it gets worse each time you run. The dreaded "i" word that no runner want to hear. Injury. I've complained about my knee before, how it's sore, slows me down etc. Well, after my 5k on Saturday I really began to wonder if I had done too much. My knee was KILLING me! I iced it and massaged my legs, rubbed it down each night, but it still hurt. So, in lew of making things worse, I decided to take the week off. Part of the reason was that it wasn't just my knee. Yes the knee hurt, but so did my ankles. Each morning I would wake up sore and stiff. The walk to the bathroom appeared to be too much until each of the ankles popped. It seemed that every night, all my joints would loosen and shift and in the morning I had to move slowly as they re-aligned. Then the rest of the day I would have swelling reminiscent of my pregnancy days. Not actual visual swelling, but pressure surrounding my legs. Yeah, not good.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHr8J4h8X4MU_0Rsco2mDnyIE3lAlSTV8wBYXgsED3rSjaAaap699qD9naS5p55tZZw7COSpL5D9FCDQMKtzbjxgF_4aFnS6Mi53YBI9Ru4Mq5s9oEdicyLpobCFwWT_1aXM-TK0ei_nhyphenhyphen/s1600/DSC_0321.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a>My workouts this week have consisted of slowly walking around the neighborhood. It seems to help to move, just not enduring the jarring of a run. In fact, one day I walked four miles. I made sure to pay attention to my legs, waiting for any pain and stopping when I needed too. I still massaged, warmed up and stretched my legs. Finally, on Friday, I came to the conclusion that my muscles are just getting too tight. Never in my life have they been so big or worked so hard. With each day, they become tighter and pull my body in ways it has never been used too. When I was in high school I did yoga often. I was a <a href="http://mommytomarathon.blogspot.com/2011/03/5k-training-day-thirteen.html">dancer of sorts</a> and needed to be flexible. Yoga was a wonderful way for me to do that. So reverting to my "younger" days, I dug out my "Yoga Conditioning for Weight-loss" DVD and gave it a go.<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhygI4kBBNnxrj0S70SXfmnV46iizSll2hTVfLRdLgAzsB1Ld_ryfBZJBKsUffyjYitoKXviYyuCvQTX3qrHo5JDrQpVr4ImdveC_Y5u2qZcLJcMPio_jEXYSTHWzGrm3cjuUAHYIehXqYG/s1600/DSC_0314.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhygI4kBBNnxrj0S70SXfmnV46iizSll2hTVfLRdLgAzsB1Ld_ryfBZJBKsUffyjYitoKXviYyuCvQTX3qrHo5JDrQpVr4ImdveC_Y5u2qZcLJcMPio_jEXYSTHWzGrm3cjuUAHYIehXqYG/s200/DSC_0314.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span class="Apple-style-span" style="font-size: xx-small;">See the little curve on my shin? <br />
Didn't used to be there!</span></i></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHr8J4h8X4MU_0Rsco2mDnyIE3lAlSTV8wBYXgsED3rSjaAaap699qD9naS5p55tZZw7COSpL5D9FCDQMKtzbjxgF_4aFnS6Mi53YBI9Ru4Mq5s9oEdicyLpobCFwWT_1aXM-TK0ei_nhyphenhyphen/s1600/DSC_0321.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHr8J4h8X4MU_0Rsco2mDnyIE3lAlSTV8wBYXgsED3rSjaAaap699qD9naS5p55tZZw7COSpL5D9FCDQMKtzbjxgF_4aFnS6Mi53YBI9Ru4Mq5s9oEdicyLpobCFwWT_1aXM-TK0ei_nhyphenhyphen/s200/DSC_0321.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><span class="Apple-style-span" style="font-size: xx-small;">I like to call this my "muscle shelf"<br />
I have it on both legs now</span></i></td></tr>
</tbody></table><br />
<br />
It starts out simple, breathing, standing and mild stretching. I had forgotten how relaxing it can be. You just focus on the in and out, loosening every part of your body. After 15 minutes it was time for some of the standing poses. Proud Warrior, Triangle, and others. I went through each one, using the fully modified versions. After about five minutes I began to notice something. My feet HURT! The rest of my body handled the poses just fine. A little difficult, with a mild stretch, but oh the feet. I have never had them feel so bad. It was as if each muscle and tendon was stretched to the limit and was on fire. Never having walked across hot coals, I can't be positive, but I'm pretty sure that's what my feet felt like. In all of my stretching, even rolling my feet after each run, they have never gotten a workout like that. You want to know the really funny part? After I finished, my ankle pain was much better. Apparently feet need to be stretched too. Who knew!? I don't know if that is a fact or if anyone would have the same experience. I'm just glad I did it and I will definitely be adding Yoga to my workout plan. Now I just need to get a copy of the "Yoga for Runners" DVD I've been hearing about.<br />
<br />
That said, we will see how I feel on Tuesday before I pick up the training again. I only have one month left to my 10k and I am more than just a little nervous. I mean, right now my distance pr is 4 miles. Still two less than what I need. If I have to, I will walk the course, but I really hope I can run it.Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com1tag:blogger.com,1999:blog-2154490188912493094.post-87944323746518138992011-06-19T21:17:00.001-06:002011-06-19T21:27:04.058-06:00Race Recap: Nibley Heritage 5k<b>First a few race shout-outs</b>:<br />
<br />
Congrats to everyone who ran the Wasatch Back Ragnar Relay this weekend, including Hillary Frisbee and SupermomeE12 at <a href="http://seemomrunfar.blogspot.com/">See Mom Run Far</a> You people AMAZE me! <br />
<br />
Yay for my sister-in-law who finished her first 5k! She's been dealing with an injury so she walked it, while pushing her kids in a jogging stroller! With all of that, she still finished in 48:40 Way to go Kendra!<br />
<br />
There are sooo many more of you out there, congratulations to you all!<br />
<br />
<span class="Apple-style-span" style="font-size: large;"><b>Now on to the main event.....</b></span><br />
<br />
Here's the short version:<br />
Small town, Fun run=mild disorganization but lots of people to talk to while we wait.<br />
<u>My goals</u>: Well, I made two out of three. I definitly didn't start too fast and I didn't run more than the 5 minutes. The time, well....My annual spring cold showed up...43:56 according to runkeeper and 44:13 by the clock.<br />
5th out of 5 in my age group, not sure of my overall, but I know I wasn't last.<br />
<br />
Long version:<br />
<br />
Like I mentioned above, my annual cold decided to make a visit this week. Each year as the season changes, I get this nasty cold where my nose closes off and my lungs seem constantly full of fluid and not air. Really it's not too bad (meaning no trip to the doctor necessary) but this year it was just annoying. I had finished my run on Tuesday feeling good and really excited about the race and my pace. Then Wednesday, my little friend decided to show up. I really thought I had avoided it this year, it usually comes around in April or May, but I guess with the late spring it was just delayed. I took Thursday off, planning to rest my body because I really, really wanted to run the 5k. I knew I needed to revise my goals, and I sort of did in my head. I planned to simply finished and be proud that I had run another race. Of course, that's easier said than done, I'm fiercely competitive with myself.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz67uchX9mUX3dGQed0FZjPwxPECcPpBdERmSKoUQfebRBPC7A88Qkz5Ex_fGCUydX-IKPlasEc3Puou-6KUuMAGjwe4zjxeaZTwTGw8plb0DVC0BBaOGuBuevoZOFEAu0jtOS5UxOFwO8/s1600/dsc_4608.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz67uchX9mUX3dGQed0FZjPwxPECcPpBdERmSKoUQfebRBPC7A88Qkz5Ex_fGCUydX-IKPlasEc3Puou-6KUuMAGjwe4zjxeaZTwTGw8plb0DVC0BBaOGuBuevoZOFEAu0jtOS5UxOFwO8/s320/dsc_4608.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">waiting for it to start</td></tr>
</tbody></table>Saturday morning dawned bright and beautiful. Both Big D and I woke, got dress and ate some toast. I was more than a little nervous but my lungs felt pretty good. We headed out the door at 6:55 to walk down to the park. The race was supposed to start at 7:15. As soon as I saw the line waiting to get their bibs I knew it was going to be a later start. We waited for awhile, got our bibs and headed over to the start. As I looked back, more and more people were showing up. It was a FREE 5k so I wasn't really surprised at the numbers, but I think the organizers were. While we waited for everyone else to finish, I saw my parents walking down the street with my girls. I had planned on just having them take pictures when we went past the house but my dad wanted to get some at the start. It's a good thing he did. <br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwgOvcldI6Tg2SIOBhDNXBd7Y3s95xvFfCbqJQlN95_nxcEjHUMfqlegYEdjwPerGsbsP-hVPI-JTwylyqD2Qo6s79f851oFp4zffdt0YPY_SBf3sT2eGgUrtrNCEb2SV51Pk-BgWGqbn0/s1600/dsc_4612.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwgOvcldI6Tg2SIOBhDNXBd7Y3s95xvFfCbqJQlN95_nxcEjHUMfqlegYEdjwPerGsbsP-hVPI-JTwylyqD2Qo6s79f851oFp4zffdt0YPY_SBf3sT2eGgUrtrNCEb2SV51Pk-BgWGqbn0/s320/dsc_4612.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And they're off!</td></tr>
</tbody></table>Finally, I'm not sure what time, they had all the people running the 5k group together on one side of the road and the 1 milers on the other. We waited for a little bit, I got my music going and my runkeeper ready. All of the sudden I heard people saying, "They've started. Go, go, go." I just laughed and started out. I kept it nice and slow even though tons of people were passing me. I just hoped not to be last. Big D stayed with my for a little bit, but I knew he could go faster. I told him to go ahead and I'd catch up at the end. Five minutes into the race I thought, "Hey, maybe I can meet my goal." I was feeling good, I started off at my normal pace. It helped that the route was one that I follow quite often so I just thought of it as a training run. I'd done this tons of times before, I could do it again. I kept Big D in my sights deciding to use him as my rabbit. As long as he didn't get too far ahead of me, I was okay. <br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1qIUXEXN5b2D_RzhyphenhyphensZ5AztfinHc2X3YXIEJOKXSgvPNA90BhSWgX5cjy17Y4YgsFctjOorBp71Q81PgSpkO4KGWXI81vLleTkm7Mwi8pZGrLxwbPBQ8fpVojqe7DcIrPzqq7KK88MrmN/s1600/dsc_4615.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1qIUXEXN5b2D_RzhyphenhyphensZ5AztfinHc2X3YXIEJOKXSgvPNA90BhSWgX5cjy17Y4YgsFctjOorBp71Q81PgSpkO4KGWXI81vLleTkm7Mwi8pZGrLxwbPBQ8fpVojqe7DcIrPzqq7KK88MrmN/s320/dsc_4615.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I wish I looked better, <br />
but here we are together</td></tr>
</tbody></table>About 1.5 miles in I had my first little seeds of doubt. My legs were starting to hurt. Not, injury and I need to stop hurt. More, I'm not getting enough oxygen and they have no energy hurt. I couldn't breath through my nose at all and my lungs were really started to protest at all the fresh air. I finally decided to slow down and walk a bit. I felt much better and I could still see Big D. I listened to my runkeeper and my pace was still good, I could make my goal! It might be exactly the same as last time, but still....I could do it, right? I started to run/walk again, though much slower. The corner where we would to go past my house was coming up and I knew seeing my girls and my parents would give me a big boost! I looked up, watching the people in front of me, anxious to make that last turn. Something was wrong. Why were all the people turning left? They were supposed to go right at this corner, weren't they? Then I saw the pieces of tape that had been marking the path. Sure enough they turned left. I could have cried right there. My mind shut down immediately and I knew I wouldn't make my goal. I know I could have, my body had the ability but with only a quarter of a mile left my mind was just done. I caught up with Big D hoping for a mental lift. I should have known something was up, at my pace he should have been long gone. His leg was hurting him. He decided to walk the rest of the race so he wouldn't hurt himself. This was the farthest he had ever gone and his body protested loudly. <br />
<br />
So, here I was. Almost at the end. My husband was doing great, but had reached his limit. I wouldn't see my girls till after the race, and I wasn't really even sure where the finish was. I told Big D to call my parents and tell them to meet us at the finish. I really wanted to make one last push and finish strong. I took off jogging, got a little ahead of him and then I just....I couldn't make it over my mental mountain. I should have stayed with Big D and run across the finish with him, but I really wanted to keep trying for my time goal. In the end, I did run, not walk, across the finish, and I did smile. I turned around to watch for my hubby and saw him cross just a few seconds behind me. Turns out he decided he could run the last little bit. It was good to see his face. He finished his first 5k and I couldn't be prouder of him!<br />
<br />
All in all, I'm really glad I ran. Even though I didn't PR, I learned a little about mental toughness. Mostly I learned that it's something I really need to work on before I get to my marathon. Races don't always go the way you hope. Things happen. Some are caused by other people, and sometimes it's your own body not co-operating. The important thing is to get out and try. If you don't try then you've already failed. <br />
<br />
<b>Interesting people I met</b>: <br />
There were a TON of my neighbors there that I didn't know liked to run....I'm definitely planning talking to a few of them about running together. I just need to find a running buddy who goes at my pace. <br />
<br />
When we started off, I noticed four ladies in matching blue shirts. On the back it said, "This seemed like a good idea in January." I was curious who they were and at the end I got to talk to two of them. They are a group of friends who have decided to all run 11 5k's in 2011. I thought that was a really fun idea. I may have to see if I can get a group together for something like that next year.<br />
<br />
Those of you who follow on my facebook page already know about this last one. While we were waiting around for the start, I saw someone exciting! Justin, from Season 11 of The Biggest Loser was there. He was running with his son. I really wanted to get a picture with him, but I was a little embarrassed to ask (you would think I'd learn after the<a href="http://mommytomarathon.blogspot.com/2011/04/only-one-week-left.html"> last time</a> and just do it.) When everyone was standing around at the end of the race, I heard another lady ask for a picture and I took the chance. I got one. He is super nice and it turns out he live just down the street from me. Small world. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1VzqqtHYKIS4cfpNPDir-woWC33q4ZAF_Q2FrOp4bL-jb8LNbJVZzv7Mgr1Ob5ffg44K1vyitrkEsgkJZGI0kI7b0p2OAG4oe8XJ35Ys5k4b9FQN24tgvFCFu7h5PJE_Qd7MgOBN2RlVy/s1600/IMAG0297.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1VzqqtHYKIS4cfpNPDir-woWC33q4ZAF_Q2FrOp4bL-jb8LNbJVZzv7Mgr1Ob5ffg44K1vyitrkEsgkJZGI0kI7b0p2OAG4oe8XJ35Ys5k4b9FQN24tgvFCFu7h5PJE_Qd7MgOBN2RlVy/s320/IMAG0297.jpg" width="213" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Stats:</div><div class="separator" style="clear: both; text-align: left;"></div><table border="0" cellpadding="0" cellspacing="0" class="MsoTableColorfulGridAccent3" style="border-collapse: collapse; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;"> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: 'Times New Roman', serif; font-size: 14pt;">Distance<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: 'Kristen ITC'; font-size: 14pt;">3.1<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: 'Kristen ITC'; font-size: 8pt;">Mi.<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: 'Times New Roman', serif; font-size: 14pt;">Duration<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: 'Kristen ITC'; font-size: 14pt;">43:56<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: 'Times New Roman', serif; font-size: 14pt;">Avg. Pace<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: 'Kristen ITC'; font-size: 14pt;">14:06<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: 'Times New Roman', serif; font-size: 14pt;">Avg Speed<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: 'Kristen ITC'; font-size: 14pt;">4.26<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: 'Kristen ITC'; font-size: 8pt;">mph<o:p></o:p></span></b></div></td> </tr>
</tbody></table><br />
<br />
<div class="separator" style="clear: both; text-align: left;"></div><table align="center" border="0" cellpadding="0" cellspacing="0" id="trainingSplits" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; border-bottom-width: 0px; border-collapse: separate; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #111111; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; line-height: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><tbody style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<tr class="odd trainingSplit" id="trainingSplit_15" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"></tr>
<tr class="odd trainingSplit" id="trainingSplit_1" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">12:20</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">4</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_2" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">16:02</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">0</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_3" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:04</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_4" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:53</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">0</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_5" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:13</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">4</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_6" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">16:40</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">0</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_7" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:30</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-7</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_8" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">16:35</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-1</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_9" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:20</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-4</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_10" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">16:21</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">2</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_11" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:50</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-5</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_12" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">16:15</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">2</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_13" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:12</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-3</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_14" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:20</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">2</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_15" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="background-color: yellow;">15:01</span><br />
</span></td></tr>
</tbody></table>Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com4tag:blogger.com,1999:blog-2154490188912493094.post-1524548851851264212011-06-14T22:55:00.000-06:002011-06-14T22:55:09.051-06:00An early morning run...<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvEKFLB5hzLIMmevKqwGujy8v1tqLbfBC5UunTlc9Mg3oHRHeDpLSuAcyBLr_xXK4X6iL_X4qWt1UIFxXrgIw473wWv9ucLRSCeuXuZqFa-eR2T-p_Sa8H9bs0OWNHuCd37lzfHpxHLw9F/s1600/100_0275_097.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvEKFLB5hzLIMmevKqwGujy8v1tqLbfBC5UunTlc9Mg3oHRHeDpLSuAcyBLr_xXK4X6iL_X4qWt1UIFxXrgIw473wWv9ucLRSCeuXuZqFa-eR2T-p_Sa8H9bs0OWNHuCd37lzfHpxHLw9F/s320/100_0275_097.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;">I miss Arizona sunrises. </span></td></tr>
</tbody></table>I really could get used to this! The alarm went off at 6:00....I almost didn't get up but my husband rolled over and, "That was your alarm honey." I guess I needed to get up. It took me a while to get change and wipe the sleep from my eyes, but it was worth it. I stepped out the door into a brisk 50 degree weather and was excited! I really focused on my form and, since I wasn't worn out from a full day yet, I was able to keep a good pace. My breathing was in check and my legs didn't hurt at all! I've been testing out something new as well. I'm a huge music fan. I've mentioned before how it keeps my pace steady and that, well, I just love it. The problem, I've just been too lazy to find more good music and my long runs outlast my current playlist by about 15 minutes. Enter, Old-Time Radio shows. I LOVE them. I decided to give it a chance, listen to stories while I run and see if it works. Answer: It does. The first time was a little slow because I kept listening to the story and not running. Now, I'm able to listen to the story and keep moving. The shows last just the length of my run. So, a quick murder mystery and I was back home. It felt sooo good to be done and it was only seven in the morning. After a quick stretch, I made breakfast for the family and hopped in the shower while Big D got the girls up and fed them. By eight I was all ready for the day and I wouldn't have to worry about squeezing in my run later. Such a good feeling.<br />
I'm finally getting back to my "normal" pace of roughly a 14:00/mile and it feels good. My 5k is coming up on saturday and I'm just starting to get the pre-race jitters. I'm excited but I really want to PR on this one. The past two weeks haven't been encouraging in that respect but today helped. I decided I need to make a few goals this time around, other than to finish.<br />
<br />
1. Start off slow-During my first 5k I took off way too fast. I was pumped up and running with people much quicker than I am. Though I did make my time goal, I ended up walking for roughly a mile to recover from it. This time, it's slow and steady.<br />
<br />
2. Stick to my 5/1 plan-Only run during that five minutes, no matter how much more I think I can do. It is still 3 miles.<br />
<br />
3. PR-I finished my first race in 42:35. My goal is under 42 minutes. Completely feasible since that is my pace for training runs. Honestly, I'll be happy with anything around that number, but I would love a new personal record.<br />
<br />
Only three more days and run more run before the big day! I've been so focused on my 10k I've almost let my preparation for this one pass by...Well, I'll keep you updated on my outfit(probably quite similar to the last one) and my playlist.<br />
<br />
Stats:<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoTableColorfulGridAccent3" style="border-collapse: collapse; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;"> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Distance<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">2.41<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">Mi.<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Duration<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">34:00<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg. Pace<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">14:12<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg Speed<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">4.22<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">mph<o:p></o:p></span></b></div></td> </tr>
</tbody></table><br />
<br />
<span class="Apple-style-span" style="color: #111111; font-family: 'Helvetica Neue', Helvetica, Arial, Verdana, Tahoma, sans-serif; font-size: 12px; line-height: 12px;"></span><br />
<table align="center" border="0" cellpadding="0" cellspacing="0" id="trainingSplits" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; border-bottom-width: 0px; border-collapse: separate; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><tbody style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<tr style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top">Intervals</td><td align="center" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top">Pace <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #dddddd; font-family: inherit; font-size: 10px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(min/mi)</span></td><td align="center" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top">Elevation <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #dddddd; font-family: inherit; font-size: 10px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(ft)</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_1" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(warmup)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:46</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">8</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_2" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">12:50</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">2</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_3" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">17:44</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_4" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:16</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">3</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_5" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">18:37</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-1</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_6" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:09</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-4</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_7" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:50</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-1</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_8" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:17</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-4</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_9" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:08</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_10" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(cooldown)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:57</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-4</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_11" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"></tr>
</tbody></table>Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com1tag:blogger.com,1999:blog-2154490188912493094.post-12156567501977299422011-06-10T21:05:00.002-06:002011-06-11T15:39:13.512-06:00The numbers....Oh the NUMBERS!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijJXtsnnAFxLI3-nTdpNvF8369h82OvXRam7l1maAa8swSRTkR_82EAExaJt89XD27b0kAG1JHktWwtJNRcvqki3_yyPuk72lQcu4ZCwdHpf4r_S2dB5aL6Hp9l1EBbsmpup__31xjs0s0/s1600/funny-scale.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijJXtsnnAFxLI3-nTdpNvF8369h82OvXRam7l1maAa8swSRTkR_82EAExaJt89XD27b0kAG1JHktWwtJNRcvqki3_yyPuk72lQcu4ZCwdHpf4r_S2dB5aL6Hp9l1EBbsmpup__31xjs0s0/s320/funny-scale.gif" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;"><a href="http://journey-judy.blogspot.com/2010/08/scale.html">source</a></span></td></tr>
</tbody></table>Okay, So I have decided the scale and I.....we need a break. I have been doing so well with getting out and just running but I know my size is really slowing me down. I do need to focus on getting healthier(translation, not have ice cream every night before bed. Realizing chocolate is NOT a food group) My eating habits aren't the best and I can tell even more now than ever before. The problem is, every time I focus on losing weight, I psych myself out and end up eating more just "prove" I can't do it. The little red numbers that pop up scare me. I don't want to see them any more. Therefore, I propose a change in the plans for me.<br />
<br />
First- no more scale. Really and honestly, I don't care what I weigh as long as I am healthy and my cloths fit. If I set a goal of a certain number, I may not get there in the best way, or I really get mad at myself for not reaching the number. This, of course, lead to some emotional eating and well....you know the cycle. That said, I do need to track my progress in some way...<br />
<br />
Second-measurments twice a <s>week</s>(<span class="Apple-style-span" style="font-size: x-small;">wrote this late at night, meant every other week.)</span> I'm going to post them here so you can see my progress as well. This is a much better number for me. 1. because I will only check twice per <s>week</s> *month* and 2. I've already seen my waist go down two inches from when I started running while the scale hasn't budged.<br />
<br />
Third, and final goal-Track my eating. I'm simply going to track everything that passes my lips. I will have a plan to follow. Not calories, but how many fruits, veggies, protiens and starches I eat and try not to eat any extras. For each month I successfully follow the plan, no matter what the numbers look like on the scale or measuring tape, I will get a reward. <br />
<br />
I really want to focus on integrating good habits. Any diet that works in the long term requires change. It can't just be a diet, but has to be a lifestyle change for healthy eating. You can lose weight doing almost anything-calories in, calories out-but the important thing to me is to eat healthy, act healthy, become healthy. If the numbers move too, great! If they don't, I am at least trying to become a better me.Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com4tag:blogger.com,1999:blog-2154490188912493094.post-74779533757436644792011-06-10T20:48:00.000-06:002011-06-10T20:48:38.335-06:00It has been A WEEKAnd I'm not just referring to the last time I posted. It has just been one of those weeks. Long and tiring. I will say this though, I did NOT let it get in the way of my training. Last Friday my knee was still hurting a bit and I really wondered if The four miles I had planned was going to happen. I iced and I rolled and I stretched. Then I received a good reminder from my neighbor(who also happens to be a bit of a running junkie) <br />
<br />
I was walking home as she was heading out on her run. She came over to chat a little bit and I immediately lamented the pain in my knees and dumped my woes on her. The first question she asked, "what is your running form looking like?" Ummmm......Running form? You mean I still have to pay attention to that? Yeah, I hadn't been working on it. I was so focused on just surviving my schedule that I kinda let that slip. There is always something to work on...Thanks for the reminder Lisa!<br />
<br />
Saturday didn't start as early as I hoped but I did get out there. I had a new strategy for the miles, just to finish. If I didn't run the whole thing that was fine. I needed to take it slow, really listen to my body and focus on form. I planned on stopping the minute there was too much pain. It was also the first run that I needed a hydration/fuel plan. I decided to do a two mile loop past my house. I had a water bottle and some GU waiting for me. I would walk that interval and, if I wasn't feeling good, I would stop there. If I felt ok, I would do another loop and finish up the four miles.<br />
<br />
I started nice and slow and really paying attention to how my feet were striking the ground and where my posture was. I couldn't believe the difference. These are things I know I need to watch, but sometimes I forget. Paying attention to them, I was able to go the whole time with NO pain! As I finished the first loop, I could tell I was getting tired. The water and GU really helped. I took the walking break and then picked up the pace again. As I began to run, my legs finally felt numb. Not the tingly, falling asleep numb that is a bad sign, but the nice, finally giving up sending tired signals, numb. I haven't pushed myself that hard in a long time and it felt soooo good! My Brain was finally able to relax and enjoy the run instead of constantly having to ignore my whiny legs. Four mile and 57 minutes later I finished a new distance PR. I have to say, six miles doesn't seem as bad on this side of four miles as it did before. I mean, it's only two more miles, 30 minutes if I'm tired (and I'm sure I will be) and I can do that. I feel so much more confident having gone over this hump.<br />
<br />
That said, the rest of my week has consisted of multiple middle of the night wakings(explosive diapers, vomit, you moms know the drill) and my other two training runs were less than stellar. In fact, on Tuesday my average pace was 15 min/mile Something I haven't seen in MONTHS! However, I did get out and run, thanks to a great husband who practically pushed me out the door. I love when he does that for me. On the upside, I did win two giveaways this week! My first ever BondiBand, which I LOVE in the heat, from <a href="http://kmaconfessions.blogspot.com/">Bigger girls can run too</a>. I also won a SPIbelt(yes I have the band, but now I'm ready to try the belt, first time with something around my waist, eeek!) by entering the National Running Day contest on their <a href="http://www.facebook.com/SPIbelt">facebook page</a>. I guess it pays to enter every single giveaway you see. It drives my husband crazy.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv3k18sao77hyphenhyphenUsB4kRG-hk_eZZztNBfFnkkzqx3KgPD7ig6646HMr_gDmwey0X-nltSIijqbvxzydOItgyztI6oh2OlUhGkA8nflFoqk7AVngq09pkojBkMO1dxVPodcHhsd7JZJZtSRq/s1600/DSC_0199.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv3k18sao77hyphenhyphenUsB4kRG-hk_eZZztNBfFnkkzqx3KgPD7ig6646HMr_gDmwey0X-nltSIijqbvxzydOItgyztI6oh2OlUhGkA8nflFoqk7AVngq09pkojBkMO1dxVPodcHhsd7JZJZtSRq/s320/DSC_0199.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;">This one had the perfect phrase for me.<br />
It says, "Looks like walking, feels like running"<br />
</span></td></tr>
</tbody></table><br />
Tomorrow brings another four miler, only one week left until the 5K with Big D. I can't wait to run with him. Have I mentioned that before? I might just be a little excited. I've been checking his times, and I'm pretty sure he is going to smoke me, he has been doing really well. We'll see how it goes.<br />
<br />
Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com0tag:blogger.com,1999:blog-2154490188912493094.post-65771716240050692322011-06-03T21:29:00.000-06:002011-06-03T21:29:44.520-06:00Good news!So....My husband got a new job this week! I am sooo excited for him. Mostly because it actually pertains to his field of study, and is a permanent position. We've been looking for internships for awhile now, but this job kind of fell into his lap. Such a blessing. The other, more selfish reason, is that he will no longer be working early mornings! That means no more 4:30 alarms, no more 8:00 crashes at night. And for me? It means I can now run first thing in the morning! Such perfect timing with mother nature finally deciding it could be spring. I am a wimp when it comes to heat (well, running in it anyway. I secretly want to move to Arizona) and it's only going to get hotter. Night runs don't work because after chasing two kids all day I'm too exhausted. Plus the 8:00 bed meant I only had that one hour to spend with him and I don't want to run in the dark. All of the rambling to really just say, I get to run when it's still nice and cool and BEFORE I've taken my first shower of the day. I can't wait. He has to finish out his last week at his old job, then it's a whole new world for us. (anyone else have visions of Aladdin and Jasmine? No? Just me then.)<br />
<br />
In other news, my knee still hurts a bit, but I've been icing and massaging it several times a day. I did go and run yesterday, slow and one less interval than I had planned, but I went. I actually walked quite a bit of it. Mostly I felt really stiff and I was amazed at how much stamina I had lost by just missing on day of training. Though it is funny that 14:30 has become my new "slow." I'm going to take it really easy tomorrow, I may not even run, but I want to make sure I get out there. I've been thinking about why this would crop up now and I'm pretty sure it's because I have increased my running time. I'm pushing my body much harder now and I might need to just hold steady in place of adding time to my running intervals. I really feel like 5/1 intervals are the best for me right now. Though I would love someday to be able to run straight through, I think that will have to wait until I'm not training for distance. Trying to push my distance and the amount of time I run is just proving a bit too much for my body right now. <br />
I will say, my kids have been getting quite the kick out of my roller massager. I got a video from when I was rolling my foot. Every time I rolled it forward, S would try and grab it, she thought it was a great game.<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwK-uMLPhPKVf3MPXFvrG5oFn2hS4U2p4kQn1NpVGUMs0vhTTcX2TE28Opbl9UZNqHVVbnlMg47WCgurHLuTw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div style="text-align: center;"><i><span class="Apple-style-span" style="font-size: x-small;">You can turn off the sound....</span></i></div><div style="text-align: center;"><i><span class="Apple-style-span" style="font-size: x-small;">no, really, turn it off, I sound ridiculous talking to her.</span></i></div><br />
So I'll leave you with that and....<br />
<br />
Stats:<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoTableColorfulGridAccent3" style="border-collapse: collapse; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;"> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Distance<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">2.20<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">Mi.<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Duration<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">32:00<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg. Pace<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">14:39<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg Speed<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">4.09<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">mph<o:p></o:p></span></b></div></td> </tr>
</tbody></table><br />
<table align="center" border="0" cellpadding="0" cellspacing="0" id="trainingSplits" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; border-bottom-width: 0px; border-collapse: separate; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #111111; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; line-height: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><tbody style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<tr style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top">Intervals</td><td align="center" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top">Pace <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #dddddd; font-family: inherit; font-size: 10px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(min/mi)</span></td><td align="center" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top">Elevation <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #dddddd; font-family: inherit; font-size: 10px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(ft)</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_1" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(warmup)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">16:32</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">0</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_2" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">6:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:04</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">3</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_3" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:35</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-0</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_4" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">6:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:11</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">2</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_5" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">17:01</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">0</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_6" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">6:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:18</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">2</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_7" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:51</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-0</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_8" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">6:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(cooldown)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:24</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-7</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_9" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"></tr>
</tbody></table><span class="Apple-style-span" style="color: #111111; font-family: 'Helvetica Neue', Helvetica, Arial, Verdana, Tahoma, sans-serif; font-size: 12px; line-height: 12px;"><br />
</span>Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com2tag:blogger.com,1999:blog-2154490188912493094.post-75287822861546859212011-06-02T14:26:00.001-06:002011-06-02T14:27:34.545-06:00Virtual 5k'sIn the last few days I have found four virtual 5k coming up (ok three of them came from <a href="http://23imaginaryfriends.blogspot.com/2011/06/three-things-thursday-pf-therapy-and.html">Just Trying is for Little Girls</a>, but still....) And I wanted to let you all know in case you need some incentive to run more, like running races, or just want to try and win some cool prizes while doing what you already do.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD2pgYZmlUY3drkvIbl3Eat0MjNwc_KL5gqmEcaNjgpsr82rEeNd-aqLOOTAIlzwR6zTU5wBxZrlfafYg7o8qQ-WTVPN0l7odbe4UY2TBeBRugbTLGbdh-5vvXxnfLiKawV6MR33QynW0B/s1600/virtual-race-series-virtual-5k-sm.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD2pgYZmlUY3drkvIbl3Eat0MjNwc_KL5gqmEcaNjgpsr82rEeNd-aqLOOTAIlzwR6zTU5wBxZrlfafYg7o8qQ-WTVPN0l7odbe4UY2TBeBRugbTLGbdh-5vvXxnfLiKawV6MR33QynW0B/s200/virtual-race-series-virtual-5k-sm.jpg" width="198" /></a><a href="http://www.momsrunthistown.com/virtual-5k-virtual-race-series.php">Spibelt Suff it and run 5k</a>-put on by Moms Run This Town. MRTT is a local-turned-national running club for women. The race is for women only(sorry fellas) with a Spibelt as the prize. You can run 3.1 anyday between June 1 and June 30. They will be doing a new race each month during the summer, so check back on their blog for more prizes!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9_CvyWgSALNV6gHyLr07KXD0P3o8CyFyxnnDe7czK2goOkay581TRcsprYaCe-CyWbWNCjFedgyyfwimr__OmoS57JM3jHAFqW7LkWwqurFNAhq1ss3pVO8Hbl_vz0IThGaOdTkbcZjsr/s1600/Autism+5k.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="48" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9_CvyWgSALNV6gHyLr07KXD0P3o8CyFyxnnDe7czK2goOkay581TRcsprYaCe-CyWbWNCjFedgyyfwimr__OmoS57JM3jHAFqW7LkWwqurFNAhq1ss3pVO8Hbl_vz0IThGaOdTkbcZjsr/s200/Autism+5k.JPG" width="200" /></a><a href="http://aliciaruns.blogspot.com/2011/05/finally-virtual-race-for-autism-5k.html">Virtual Race for Autism 5k</a>-Alicia is raising money with Train4Autism. She is asking that you donate in exchange for entrance into the race. You need to finish by June 10th. She has 30 prizes available so your odds of winning something are really good. Plus, what a GREAT cause!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6TVDTh1hNRszL20MKZsXKsf8VNKCevC8vnSvNp3XkECGAttUPEFiP0f_7BZMS7L7Ex5M-kvBGURYHGd82v8pOmJMNFf1WRigm1FpI0xZFQV0qS9ha0ToHZwUJ8kXTxssFF3RsUjwoOGUZ/s1600/SYTO5K_Logo_White.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6TVDTh1hNRszL20MKZsXKsf8VNKCevC8vnSvNp3XkECGAttUPEFiP0f_7BZMS7L7Ex5M-kvBGURYHGd82v8pOmJMNFf1WRigm1FpI0xZFQV0qS9ha0ToHZwUJ8kXTxssFF3RsUjwoOGUZ/s200/SYTO5K_Logo_White.png" width="200" /></a></div><a href="http://www.theboringrunner.com/2011/06/sweat-your-thorns-off-5k-virtual-race.html">Sweat Your Thorns Off 5k</a>-Adam at The Boring Runner will be hosting this on June 25th. Yes, just one day but it can be part of a longer run...No prizes listed yet, but hey, with a name like that, it just sounds fun.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtXDSybzQP6Ixz64DxjeaxWoRrM-oA43IT6magk5y2mB7tVbIj2ErgcV_cMGSKozmtxRjKLFTPh6hjsuvv7V2GJGKk078cYLrZTWVoEME6gUUpojjvRjd7ttpOn8GU4eWR4hLvOz3dnFCC/s1600/independence+5K.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="111" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtXDSybzQP6Ixz64DxjeaxWoRrM-oA43IT6magk5y2mB7tVbIj2ErgcV_cMGSKozmtxRjKLFTPh6hjsuvv7V2GJGKk078cYLrZTWVoEME6gUUpojjvRjd7ttpOn8GU4eWR4hLvOz3dnFCC/s200/independence+5K.jpg" width="200" /></a></div><a href="http://letsmoveitmommas.blogspot.com/p/independence-5k.html">The Independence 5k</a>-This one is July 3-9. Just run 3.1 between those dates. She has some good sponsors(Bondi Band anyone?) and I'm already signed up for this one. I have to have something to keep me motivated with all the holiday family and food.Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com5tag:blogger.com,1999:blog-2154490188912493094.post-25533748868202536652011-05-31T15:20:00.001-06:002011-05-31T15:22:06.226-06:00Just a taste...Well, today I have to eat a little bit of humble pie. Last week I was thinking about my running, and how I haven't had any injuries so far and and never missed a planned run. Man I felt good. I even had the thought, "You are doing good! You'll never have an injury or have to take a rest." Yeah, today I am eating those words. While I'm not really "injured" (translation, no professional has told me I am,) my left knee and ankle have been extra sore. Hard to go from sitting to standing sore. And so today, I must take a break. I don't want to really hurt myself so instead of my planned 35 minute run, I am sitting at home with a plan to ice my knee and use my new Pro-Tec massager to *hopefully* work out some of the kinks. If all goes well, that will be all I need and I'll be back on the road Thursday. If it doesn't, well, we'll just have to wait and see.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9oBcuvhb93n4saUmGqet5k6T6pGUXeLpNcZC4-dOO7QQ1wbd7bl_4lUJDanszNllWcFvQUBoNhXwbHi8P1T1-j66uifmmqy2TBDjUq0Qv5kT3cMGlh9gkbx4bxYisFlg_yqiztdQmtPQv/s1600/img.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9oBcuvhb93n4saUmGqet5k6T6pGUXeLpNcZC4-dOO7QQ1wbd7bl_4lUJDanszNllWcFvQUBoNhXwbHi8P1T1-j66uifmmqy2TBDjUq0Qv5kT3cMGlh9gkbx4bxYisFlg_yqiztdQmtPQv/s320/img.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.injurybegone.com/57038/586624/Massage/Pro--Tec-Roller-Massager.html">Source</a></td></tr>
</tbody></table><br />
In other news, we bought Big D a new pair of running shoes today. For some reason the $20 discount store shoes just weren't cutting it. He fought me on it a bit, but today I managed to drag him into the local running store (I had to get my new massager, right?) First thing I did was make him sit down with the employer. It didn't take long for Big D to agree that this was a good idea. Twenty minutes, and several pairs of shoes later, he found the perfect match. As we walked out the door, he says, "I'm really excited to run my 5k!" Yeah, that's the first time I've heard those words. He said he'd run with me, but had basically been talking himself out of it since day one of training. It's amazing what a new pair of REAL running shoes will do. If anyone out there has debated the money, and whether they really are THAT different than any old athletic shoe I just have to say: They are soooo worth it. Not only do you save yourself on some aches and pains(not all, but some), but you may find that you truly enjoy running!Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com2tag:blogger.com,1999:blog-2154490188912493094.post-43908380277302378522011-05-28T20:13:00.000-06:002011-05-28T20:13:59.252-06:00Entering New TerritoryWell, this was it. Today was the very last of my short runs on weekends. I went 3 miles today but next week I'm entering the unknown. Next week will be a four mile run for the First. Time. EVER. I am more than just a little nervous. I have only been running for three months and I'm about to push my limits again. I have such mixed feelings about my goals. On the one hand, I am scared to death to even attempt a 10k. One sentence crosses my mind over and over again, "What was I thinking?" Yet, on the other hand, I have absolutly SHOCKED myself these past three months. I went from barely being able to eek out a mile it a 16:00/mile pace to running 3 at a 14:00/mile pace. Just going for three miles, walking or running, used to seem impossible to me. How could I do it? But I did. I completed a 5k when I thought I couldn't and I will complete the 10k as well. One step at a time, one foot in front of the other. Yes, four miles seems daunting. So do five and six, but if I focus on one week at a time I can do it. I guess I really am okay with crossing this threshold. Moving on to an unknown is exciting. I get to see what else I can do. <br />
When I left the house this morning, I wasn't sure I could do it. I haven't run three mile for over a month and I was nervous. I did make the big mistake of not eating before I left. I was going at a decent speed but halfway through I could feel my energy slipping. I will say one really wonderful thing I've learned from running is how to listen to my body. I knew I couldn't keep pushing at the pace I was going. If I did, I would pass out. My body told me to walk and save a bit of energy to finish. I walked for about four minutes before I felt recovered. After that, I picked up the pace I was able to run the rest of my splits. I didn't pass out, I didn't even feel shaky. I just listened to what my body told me and I was able to keep a decent pace and finish. I hope that I can do that during all my races. I hope that I can keep being in tune with how much I can push myself. I love that when it comes to keeping myself from injury, I can listen to what my body has to say. Now if I could only figure out what it's saying when it comes to nutrition....<br />
<br />
Stats:<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoTableColorfulGridAccent3" style="border-collapse: collapse; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;"> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Distance<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">3.00<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">Mi.<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Duration<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">42:13<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg. Pace<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">14:04<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg Speed<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">4.26<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">mph<o:p></o:p></span></b></div></td> </tr>
</tbody></table><br />
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font-size: 12px; font-style: inherit; font-weight: inherit; height: 8px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: absolute; right: 0px; top: 0px; vertical-align: baseline; width: 8px; z-index: 10;"></div><div class="greydient r" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://d2b4ufapzmnxpw.cloudfront.net/build/2059/static/kronos/images/greydient-r.png); background-origin: initial; background-position: 0px 0px; background-repeat: no-repeat repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; height: 366px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; 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padding-left: 0px; padding-right: 0px; padding-top: 0px; position: absolute; right: 0px; vertical-align: baseline; width: 8px; z-index: 10;"></div><div class="greydient b" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://d2b4ufapzmnxpw.cloudfront.net/build/2059/static/kronos/images/greydient-b.png); background-origin: initial; background-position: 0px 0px; background-repeat: repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; height: 2px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: absolute; vertical-align: baseline; width: 270px; 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background-image: url(http://d2b4ufapzmnxpw.cloudfront.net/build/2059/static/kronos/images/greydient-l.png); background-origin: initial; background-position: 0px 0px; background-repeat: no-repeat repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; height: 366px; left: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: absolute; top: 8px; vertical-align: baseline; width: 2px; z-index: 10;"></div><img border="0" class="greydient-bg" height="382" src="http://d2b4ufapzmnxpw.cloudfront.net/build/2059/static/kronos/images/greydient.png" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; left: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: absolute; top: 0px; vertical-align: baseline; z-index: 0;" width="270" /></div><div class="greydient-content" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 8px; padding-left: 8px; padding-right: 8px; padding-top: 8px; position: relative; vertical-align: baseline; z-index: 20;"><div id="splitsTableBox" style="border-bottom-width: 0px; 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-webkit-border-vertical-spacing: 0px; border-bottom-width: 0px; border-collapse: separate; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><tbody style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<tr style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top">Intervals</td><td align="center" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top">Pace <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #dddddd; font-family: inherit; font-size: 10px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(min/mi)</span></td><td align="center" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top">Elevation <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #dddddd; font-family: inherit; font-size: 10px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(ft)</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_1" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:38</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-1</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_2" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:14</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_3" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:41</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">3</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_4" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:51</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_5" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:47</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_6" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:34</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_7" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:24</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">3</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_8" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">16:04</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-1</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_9" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:43</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-9</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_10" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">19:01</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-1</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_11" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:46</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">0</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_12" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:31</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-0</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_13" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:48</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-3</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_14" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:06</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">2</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_15" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:51</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1</span></td></tr>
</tbody></table></div></div></div>Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com4tag:blogger.com,1999:blog-2154490188912493094.post-74340172968667756852011-05-27T08:11:00.000-06:002011-05-27T08:11:23.296-06:005k number three, coming up!First I have to give a shout out to my niece. She ran a 5k yesterday in 35:02! Awesome by itself, but she lived in the east and it was 93 degrees! Way too hot for me. Congratulations Squidlet! <br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhURWXc7EKwK-aBYac0IqLtEpx4R47OEIiJO_vyz3WHCyvsSRiclaBY-WIj0t2Bk_H5gf6ZEEQF_5bPu2_Yf6jiMphlwpb_IeQoARWZErIVz8ZsoHI_7URlf9s-AQeMW8bv32P_Qq92hZ6X/s1600/DSC_2951.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhURWXc7EKwK-aBYac0IqLtEpx4R47OEIiJO_vyz3WHCyvsSRiclaBY-WIj0t2Bk_H5gf6ZEEQF_5bPu2_Yf6jiMphlwpb_IeQoARWZErIVz8ZsoHI_7URlf9s-AQeMW8bv32P_Qq92hZ6X/s200/DSC_2951.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-size: xx-small;"><i>One of our engagement pictures<br />
I can't wait to run together!</i></span></td></tr>
</tbody></table>Now, to the news at hand...My husband and I have been planning to run a 5k together at the end of July. My community is one with many small town celebrations all summer long and with those come quite a few 5k races. I recently found out that the 5k in my town is FREE! Yes!!!! I love free, especially when there are two of us entering. Another plus, the race starts about a block away from my house and the route runs literally right past my door! The plan right now is to have my parent come stay with us and watch the girls. They will be able to get some great race pictures and the girls can stay in their jammies! I'm so excited, Big D and I both ran yesterday and it looks like our paces won't be too far off from each other. We may be able to literally run the race together! (Can you tell I'm excited?)<br />
<br />
Stats:<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoTableColorfulGridAccent3" style="border-collapse: collapse; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;"> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Distance<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">2.67<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">Mi.<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Duration<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">38:00<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg. Pace<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">14:16<o:p></o:p></span></b></div></td> <td style="background: #D6E3BC; mso-background-themecolor: accent3; mso-background-themetint: 102; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"> <div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14.0pt; mso-themecolor: text1;">Avg Speed<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">4.21<o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;"><b><span style="color: black; font-family: "Kristen ITC"; font-size: 8.0pt; mso-bidi-font-family: "Times New Roman"; mso-themecolor: text1;">mph<o:p></o:p></span></b></div></td> </tr>
</tbody></table><br />
<br />
<span class="Apple-style-span" style="color: #111111; font-family: 'Helvetica Neue', Helvetica, Arial, Verdana, Tahoma, sans-serif; font-size: 12px; line-height: 12px;"></span><br />
<table align="center" border="0" cellpadding="0" cellspacing="0" id="trainingSplits" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; border-bottom-width: 0px; border-collapse: separate; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><tbody style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<tr style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top">Intervals</td><td align="center" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top">Pace <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #dddddd; font-family: inherit; font-size: 10px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(min/mi)</span></td><td align="center" class="tableHeader" style="background-attachment: initial; background-clip: initial; background-color: #999999; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: white; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top">Elevation <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #dddddd; font-family: inherit; font-size: 10px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(ft)</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_1" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(warmup)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:47</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">2</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_2" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">6:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">12:47</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_3" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:58</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-1</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_4" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">6:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:34</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">10</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_5" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">16:54</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-1</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_6" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">6:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">14:05</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-4</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_7" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:18</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">0</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_8" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="Apple-style-span" style="background-color: yellow;"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">6:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(fast)</span></span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="background-color: yellow; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">13:59</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-5</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_9" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">1:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(slow)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">16:08</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">0</span></td></tr>
<tr class="even trainingSplit" id="trainingSplit_10" style="background-attachment: initial; background-clip: initial; background-color: #d5d5d5; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><td align="left" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 2px; padding-top: 5px; text-align: left; vertical-align: baseline; width: 100px;" valign="top"><span class="length" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">5:00</span> <span class="details" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: inherit; font-size: 11px; font-style: inherit; font-weight: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">(cooldown)</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="pace" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">15:40</span></td><td align="center" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 2px; padding-right: 2px; padding-top: 5px; text-align: center; vertical-align: baseline;" valign="top"><span class="climb" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 13px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">-3</span></td></tr>
<tr class="odd trainingSplit" id="trainingSplit_11" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: inherit; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"></tr>
</tbody></table>Lizhttp://www.blogger.com/profile/06501466164431513068noreply@blogger.com3