PX 90 week 3, 4, & 5

Monday 9/5 Day 16-  What a busy day here at the house. I putzed around between laundry, cleaning my bathroom, and 2 batches of cookies made. I even found the time to do Plyometrics with the boy. He showed improvement with it. I do enjoy it, however I stay on the low impact side of it as my knees hurt afterwards. May start some glucosemne to help with that. Even had the boy ride his bike while I walked the dog.

Tuesday 9/6 Day 17- Did my 3 mile run today. It went well. I was against a good headwind for the first half of it. I got it in before the rain hit! Time was normal. Only did half of the P90X this evening. Maybe that is part of the problem, I don't do so well if I wait until evening time to do it. Trying new ankle and knee strenghtening exercises the chiropractor showed me. Hopefully it's not raining too hard in the morning to run.

Wednesday 9/7 Day 18- 30 mintute tempo run and my body doesn't want to cooperate with me today. Everything feels stiff - Hell if anybody offered me a ride home today I would take it instead of finishing this misery! Since no one offered me a ride I better make this my bitch and finish it. That whole Yoga X thing- OMG! I just want it to be over, make the bad man stop. I have seen improvement on my form and endurance, so it's not all bad. Atleast that is what I keep telling myself.

Thursday 9/8 Day 19- Legs, Back & Ab Ripper- Feeling pretty good with this one. I could push more, but not feeling it today. Just get it done then on to my massage! Thank you honey I am sure I will enjoy it. And BTW I am skipping my run today. And that is the END of the 5 K program...Oh yeah.

Friday 9/9 Day 20- Kenpo X BABY...Can I do this one every week or instead of YOGA?

Saturday 9/10 Day 21- You would have thought I had busted out of prision and was on house arrest. I didn't leave, I ate everything bad, and I was HAPPY to do it. I played 4 hours of a video game, watched Diary of a Wimpy Kid with the boy and introduced him to Boyz in the Hood. Almost feel guilty for the lazyness.

Sunday 9/11 Day 22 - What a sad day as our nation mourns the 10 year anniversary of 9-11-01. Watched a few hours of the televised program and I am ignoring FB today (which is hard to do). Yoga X today. I am making the boy do it with me today, this helps him to limber up. As much as I hate to say it- I have noticed a big improvement in my ability to complete the program. Now if some of the poses didn't turn boy wonder into a gas machine I would be happy.

Week 8
Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Assignment	REST	3 mile	30 min tempo	2 mile	REST	rest	rest
Distance		3.11	3.08	X
Time		0:31:16	0:31:53	X
Avg		0:10:14	0:10:20	X
Calorie		373	390	X
mile 1		0:11:04	0:11:08	X
mile 2		0:09:29	0:09:50	X
mile 3		0:09:40	0:10:03	X
mile 4		0:10:20	0:10:05	X
mile 5
mile 6
mile 7

Monday  9/12 Day 23- First time for Core Synenergy- What a workout! Rolling Banana, Banana to Boat- the hour flew by

Tuesday 9/13 Day 24- KENPO X! It's a good day! Think I may have messed my left knee up, will pamper it for awhile. Will have to run tonight as well. Starting the 10k program today. Tried to run at the track, but however boys soccer was playing a game and couldn't use the track. Settled for a 2.25 mile run around the park while Buddy was at practice. Man could I tell I had been on a running hiatis for a week.

Wednesday 9/14 Day 25- 3.5 mile run. I did okay. I did push a little here and there and was an average in the 9's. Felt good about that. Did P90X Stretch. Goodworkout as well. Still trying to determine if knee is bad enough for a doctor.

Thursday 9/15 Day 26- Busy day gotta workout, walk the dog, and do a tremendous grocery store trip and bake lots of cupcakes! Today's workout was Synergystics- not too bad. Did better than the other day. Banana Roll and Banana Boat. Good thing I like Banana Republic too! No tempo run today, I really need to work that back in.

Friday 9/16 Day 27- Yoga, made it through 40 minutes. My time is pretty mashed today. Gotta give a little sometimes (and I prefer to give up when it comes to Yoga.). I have to decorate all those darn cupcakes.

Saturday 9/17 Day 28- 4 mile run. Believe it or not I actually ran with someone else! It was a nice steady jog. No P90X today and I am happy to report I did not have any of those cupcakes!

Sunday 9/18 Day 29- Just got so out of sync this morning.  It's my own fault.  My run started an hour late I was trying to fix the computer.  Run did go extremely well it was in the 9:20's.  The first half was in a good head wind and I had to fight it.  By the time I resolved the computer issues and walked the dog I had no energy left.  Only did 30 minutes of Chest & Arms and skipped Ab Ripper.  I may have to sit down, get the menu organized, and try to follow it.  Tomorrow, tomorrow, tomorrow is only a day away...

Week 1
Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Assignment	REST	4 X 400	3 mile	30 min tempo	REST	4 mile Run	30 min EZ
Distance		2.14	3.26			4.04	3.13
Time		0:22:37	0:03:00			0:41:49	0:00:29
Avg		0:10:33	32:12:00			0:10:21	0:09:23
Calorie		281	406			525	406
mile 1		0:10:46	0:10:50			0:10:55	0:10:05
mile 2		0:10:27	0:09:41			0:09:52	0:09:14
mile 3		0:09:50	0:08:51			0:10:15	0:08:53
mile 4			0:10:57			0:10:02	0:09:10
mile 5						0:18:32

Monday 9/19 Day 30- Haven't I said I love Plyometrics before?  If so-  I will say it again!  Also trying the meal plan today for better results.  I did discover they accidentally left 2 scoops of cookies and cream ice cream off the menu for the day, but don't worry I took the liberty of correcting that. 

Tuesday 9/20 Day 31- Back, Arm, & Bicep - I am a glamour girl!  Great workout.  Ab Ripper is showing a lot of improvement.  Ran at practice in the parking lot.  Not great times, but I did it. 

Wednesday 9/21 Day 32- Morning run- 3.25 miles.  Legs are really sore.  Not a great time but not disappointing time either.  A little Yoga scheduled for the afternoon.  Okay- Yoga not happening today.  My glutes are so tight.  I think a bath and R& R are in order.

Thursday 9/22 Day 33- Completed 35 minutes of Back & Legs.  I know, I know,  but somewhere I lost my mojo.  The good news is this afternoon more recovery drink was delivered.

Friday 9/23 Day 34- After a dismal 2 days of P90X I have redeemed myself with Kenpo X.  Love it!  Last day of the P90X for the week.  Almost halfway through the program, where has the time gone?

Saturday 9/24 Day 35- You really didn't think those 5 miles were gonna run themselves this morning did you?  It was a good run in the warm drizzle.  Avg. 9:36 per minute.  Love it!  Note: When its sprinkling/raining I put a baggie around my phone to keep it dry.  I can still hear runkeeper and the music.  And it's gonna be a little drizzle for football today- oh hells yeah!

Sunday 9/25 Day 36- Had a horrible headache last night that left me apprehensive about its return this morning.  It was a slow run, but you know what.. I ran it!  It was just how I like cupcakes light with sprinkles...Finished the Chest, Shoulders, Triceps, and Ab Ripper.  Really it shold be named Push-up. Push-up, and more push-up....Now for some NFL time. 

Week 2
Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Assignment	REST	5 X 400	3.5 mile	35 min tempo	REST	5 mile Run	35 min EZ
Distance		3.16	3.1			5.07	3.16
Time		0:34:22	0:31:24			0:48:41	0:30:58
Avg		0:10:54	0:10:08			0:09:37	0:09:48
Calorie		405	395			619	383
mile 1		0:11:21	0:10:41			0:10:03	0:10:33
mile 2		0:11:29	0:10:07			0:08:56	0:09:33
mile 3		0:10:02	0:09:02			0:09:42	0:09:02
mile 4		0:09:39	0:16:00			0:09:49	0:11:27
mile 5						0:09:31
mile 6
mile 7

Why I have wasted my morning..AGAIN or why beer can be acceptable at 11:30 am

Here it is almost 11:30 in the morning.  And what do I have to show for it?  Absolutely Nothing, Nada, Zip, Zero.  I was caught in a nightmare. 
Skype has really been failing us lately.  It started earlier this summer when we didn't have enough bandwidth to do face time.  Okay; you are in a different country, I get that.  I really don't want to have to put on make up just to answer the phone anyway.

We switched to Skype calling, then the Skype calls would fail. 
I would answer and hear husband ask "can you hear me?"
"Yes, I can" is my response. 
Again I hear husband ask "can you hear me?" 
"FUUCK, this goddamn thing" yep that is me and my purdy potty mouth...
And then I hear nothing.

We resort to Skype chat.  And husband lets me know that he was able to hear my brilliant response earlier just as he lost signal. 
An hour to an hour and a half of instant messaging back and forth...
You know what?  All I want to do is TALK to my husband.  Hear his voice. And I can't do that!  Why?  Because technology hates me that's why..

Now Skye is being blocked because it sucks up too much bandwidth.  How can it suck up to much bandwidth when it doesn't work in the first place?  Who are these lucky people who have gotten it to work?  What lottery did they win or special cards did they get handed?

Time to switch to Google chat.  And thank you honey for sending me the link on how to get this to work on the iPhone and iPad.  I love step by step. 

Now Google talk is ready to go.  Not bad ~ way to go sister you are victorious.  Don't break your arm patting yourself on the back. 
Oh, what's all these apps for google?  and google sync?  That's sounds handy dandy.  I want that.  Okay look here's step by step (I love you~ I sometimes need all the pictures)
Back up phone to computer ~ got it. 
SHIT!  Last week my iTunes mysteriously shit itself and I lost all my playlists.  Unless I recreate them I can't sync.  I will lose everything.  3 hours later my playlists are back.  (I know what you are going to say, BUT you can back all that up.  Okay smarty pants.  I have over 100 gigs of music and 100 gigs of movies.  Mr. Genius isn't here to do all of that for me)

All right, sync time. 
But Itunes, why aren't you recognizing the iPhone?  Restart computer, Really?  At this point everytime we turn this thing off or restart it we have to cross our fingers that it reboots.  (i.e. I HATE Windows, Microsoft and H.P.) 

Computer back up (I will not disclose how much time has elapsed or the fact that I had to restart it again)

Itunes up- phone plugged in and yes we are syncing.  (Picture me doing the cabbage patch in my office chair)

Back to this genius sync Google thing.  follow steps 1, 2, 3, 4, 5, etc.  Contacts, sync?  Yes, do you want to delete current contacts?  Not doing so will cause duplicate contacts.  (okay, DELETE), enter domain password.  What's that?  I don't have a domain, I have an email and it won't take that..research.

You have to have a domain?  But I don't want to pay for this.  I already pay for a phone and Internet, why would I pay for a domain too.  I don't have a business.  Okay, delete the app.  My calendar already syncs, the emails come through, the contacts seem to update and duplicate all on their own. 
Go to phone contacts to find it is empty...I will have to re sync the phone. 

No big deal. 
Re sync, negative still have zero contacts. Finally figure out to just import from google to outlook to itunes.  This is a problem, I didn't want to use outlook for this email account. 

Seriously, can I please just have my own "trunk monkey" to take care of this crap for me?

Maybe tomorrow I will have a few moments of patience to finish what I started.

Until then I will just get out my trusty pencil, paper, abacus....cause I am not touching anything else today...

My Remembrance

I've been thinking of this one for months.  All the wonderful insight I would show you, the well thought out feeling enhanced for the remembrance of September 11, 2001.  I don't think it will be all that and I am okay with it. 

I think shortly before our wedding I was having a conversation with my mother and I am sure it had something to do with us getting married and being relocated in 6 months from K.C. to Maine.  Somewhere in that conversation I had this wonderful insight and said to her, "Mom, not only am I marrying him, I am marrying the Navy and part of that is to accept what he does and where he has to go."  or some bullshit to that affect.  10 years into it I believe no truer words have ever been spoken by me other than my vows. 

On day three of our marriage we were enjoying a sleep in.  As we were getting up the babysitter called and asked what was going on.  We expressed our cluelessness, turned on the TV, and moments later the 2nd tower was hit.  We sat there in disbelief; immediately he knew. He knew this was big, he threw in a VCR tape, and just hit record.  Then the calls started coming in and the news of the other planes were reported. 
I remember getting upset because we were supposed to drive to Leavenworth, KS to get my military ID.  And my new husband had to explain it to me, I had no idea, not only were NY, DC, and PA affected, but all the bases would be on lock down and until we knew more of what was going on we were not going anywhere. 
One of the calls was from his command as he was the RINC of a small Recruiting Office, get your recruiters out of the office, out of uniform, do not drive the Gov cars anywhere.  Stay low.  Nobody knew if there was more to come or if military personnel in general would be targeted.  Fortunately, since he was recruiting and not attached to a base we didn't have base decals on our cars.
I know we spent all day in front of the TV, not able to look away, waiting for more news.  I don't really have much of a memory of the rest of the day or the next.  What I do remember is how quiet it was, no planes and no helicopters flying over the house.  It was eerie. 

The KC Star from 9/12/01

Then on Thursday back to work at the hospital pharmacy.  It didn't even dawn on me until I reported to work what all it affected.  We had patients with surgery delays and such because we couldn't get the medications.  Most suppliers would Fed-Ex or UPS and without planes they were stuck.  My own manager has been in Canada at a conference and couldn't get home.  Couldn't fly and the borders were shut down.  Wow ~ how does this happen? 
His office voice mail had been full and few kooks saying we got what coming to us, but more so were messages from Vets who said they would gladly go fight for this, but were unable because they were long since retired.  A few people who wanted to enlist right away and some messages were total redneck and all for vigilante justice.  It was heart felt and shocking all at the same time. 
Our son was 17 months old when this happened.  He doesn't remember it.  He has seen the news footage, but lets think about what it means for him and his generation.  All they know is war.  Our country has been at war as long as he can remember.  Because of these wars his Dad has been deployed numerous times.  Recession, recession, recession.  Playstation 2,3, X-box 360, Wii, Ipod, Ipad, everyone has a computer and a cell phone now.  How much has changed and how quickly can it be taken away?
When I really think about it I think of all the innocence lost.  All the families torn apart. 

This is the names of the 5000 serrvice member who died as of June 29, 2009 Navy Times

And then I feel guilty as well, this didn't get me or my family.  And since we weren't personally affected am I allowed to tread on their sorrow and their grievance?  My answer to that is that I am allowed ~ As an American, I have earned the right to help support my fellow citizens and I can take the time and the heartache that comes with it.  Just because we didn't personally lose anyone on that day, it has affected us.  The 2 wars that have been constant since the numerous deployments, chasing Al Queda, all the military lives affected.  All the children who have gone without their parents for extended amounts of time or will never see them again.  All the mothers, fathers, grandparents, aunts, uncles, sisters, brothers, spouses, girlfriends, boyfriends, or just friends who will never see their loved ones again.
Everybody remembers where they were when they heard the news, we all have a story.  Part of grieving is to connect with others who have shared similar experiences.  It helps us to know we are not alone.   I don't want to forget this, I don't want to forgive those who have caused this, and I don't want to forget those who have helped us and those who who gave us their all.  

Flag flown on the USS Kittyhawk

Here's a thank you to all.  To the Police Departments, Fire Fighters, and the citizens.  And a thank you to our troops that are  fighting to keep this from happening to us again and to keep others from harm as well. 

10 YEARS- where has it gone?

There are 2 things I wish right now...
1.) Hubby was home with me to celebrate
2.) I am sober while I write this.  (okay maybe not this one so much, but WHATEVER!)

Is it really possible that 10 years has past since this momentous occasion?  Shall we begin with what we have learned?

Little did we know that 2 days after we were married September 11th would happen and as Americans change our lives forever.  (this is another blog topic)

We will start with all the wonderment that lead up to this day. 
Who knew that a ladies night in NKC would end up with all this?  I, for sure didn't see this one coming. 
It started with that first date and somehow he moved in and got me to do his laundry that weekend.  That much has never changed. 

Several trips to St. Louis ( I still swear the child was conceived there). 
A child, 2 cats and I guess its time to tie the knot. 

Yes folks, that's right we did it backwards- Kid first....I'll let you know how that one ends later.

The big day itself- jam packed with family and decorations.  What a busy day this was.   Thankfully my hand hand woman, Angela had already done this and was ready to ignore me and my tantrums and get it done. 

But really what have I learned?

Always pledge your life to someone who makes you laugh.  If it weren't for the laughter to stop the tears  making through life wouldn't be possible.

Pick someone who will fight with you when you need it.  For some reason we all need to argue sometimes to let it all out.  Someone who doesn't think less of you when you aren't at your best.  And I couldn't have found anyone better to do this. 

Make sure your partner has your back.  In times of uncertainty you need someone who believes in you and believes you will do the right thing. 

It's very important to have family who are realists (since I don't I will borrow yours..).  They understand that life isn't perfect, childhood wasn't perfect, but it'swhat you do now that will make a difference.

Always have family who has more drama than you- it makes you seem untouchable and not so interesting

You must know when to push and when to give in.  It's not all about winning~ sometimes an understanding is all that needs to be reached. 

Last but not least~ I have learned is SHIT WILL BUFF OUT....

For those who said we wouldn't make it..obviously you didn't hold your breath, but can you start now?

P90X Week 1 & 2

Mon- Day 2- 8/22- If I could get out of bed, I could start my day.  Feeling the effects of Ab Ripper X this morning, now to do Plyometrics, will check in after.  Plyometrics I heart you!  Oh my goodness did I sweat too, this will be great for Buddy's conditioning as well since they don't have practice tonight.  Geez, what kind of idiot am I?  I did Plyo with Buddy tonight.  He really did good and finished it. Need to work on his form, but I was proud of him.  I have abused myself enough for the day and am headed to bed. 

Tues- Day 3- 8/23- Up at 6, gotta get that workout in before Middle school orientation.  Arms, Shoulders, and Ab Ripper.  Arms & Shoulders weren't bad, but Ab Ripper X, Again?  So soon?  Over 300 excruciating ab movements in 15 minutes?  Are you insane?  Oh yea, I guess so since you also came up with the insanity workout.  I still BROUGHT IT!  The rest of the day flew by with an unheard of earthquake in VA.  Then headed to the track in the evening for the 6 X 400 run.  I can say I was really sore.  I ran it, it hurt, I hated it.  Tuesday's routine is my worst, but I know it leads to a better overall result.  Buddy also ran almost 3 miles.  He sprinted the straights and walked the corners.  Now if only I hadn't ruined our progress with pizza rolls for dinner. 

Wed- Day 4- 8/24- Okay, so I ignored you Mr. Alarm at 6:00 am, but what looked good on paper, just wasn't feasible this morning.  Did my 3 mile run a bit quicker this morning than last week, I probably could have pushed it a bit more, but my knees are feeling it.  May not do the jumping exercises for Plyometrics next time or may not do it 2 times in one day.  Will do Yoga X tonight and get back to you.  Alright, I confess only did 30 minutes of Yoga X, not really feeling it.  A bit disappointed, but sometimes you have to give a little. 

Thurs- Day 5- 8/25- Legs, Back, and Ab Ripper X, not sure where the back comes in because it was more pull ups and chin ups, lunge, lunge, lunge...oh yeah, and different lunges..Did do better on Ab Ripper.  That is encouraging.  Only one more day of P90X left for this week.  Totally skipped out on that 35 minute tempo run.

Fri- Day 6- 8/26- Man have we been sleeping hard this week!  Getting motivated to get out of bed has been very difficult.  Although since I started seeing a Chiropractor yesterday my hips and back are easier to move.  Now can they do anything about these knees?  Took Blitz for a walk when Buddy left for the bus, no sooner than we left him at the bus stop it started to pour rain!  So much for the soothing oatmeal bath we gave the dog last night.  Now time for Kenpo X.  Really liked Kenpo X, very reminiscent of Tai-Bo.  Enjoyed it.  HAHA not P90X tomorrow and if this hurricane hits, no run either!

Sat- Day 7- 8/27- Woke up at 7 totally convinced the forecast would be correct and it would be raining.  No rain..yet.  8 am, just as I am getting ready for the run, it starts raining.  Since we are expecting a hurricane, I can be totally forgiven for not running.  Time to prep the house anyway.  Up the stairs, down, down the stairs, up, up the stairs and do it again.  You get the picture, right?  Might not have run, but I think it still counts for something.  Now that I have successfully moved one quarter of the house to the basement, food (check), ammo & guns (check), dog stuff (check), kid stuff (check), mommy stuff (check).  Time to watch TV until the bitch hits.  7:40 pm, just lost power, headed to the basement command central for the night.  Enjoy a glass of cognac while watching the trees sway.  Hey!  They aren't supposed to bend that much!

Sun- Day 8- 8/28- We are alive, woke up to leaves and small branches everywhere.  Toppled trees blocking the way out.  One of our trees is in the neighbors roof, another neighbor has 2 trees in their garage.  Not total devastation, however a lot of damage and families are making due without.  We are lucky and no damage.  Did not do the run or workout today, kind of forgot all about them.  May take a day or 2 to get back on track. 

Week 6
Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Assignment	REST	6 X 400	3 mile	40 min tempo	REST	6 mile Run	40 min EZ
Distance		3.47	3.15			X	X
Time		0:42:52	0:33:20			X	X
Avg		0:12:20	0:10:35			X	X
Calorie		431	404			X	X
mile 1		0:12:57	0:11:40			X	X
mile 2		0:12:28	0:10:17			X	X
mile 3		0:11:41	0:09:43			X	X
mile 4		0:12:09	0:11:21			X	X
mile 5
mile 6
mile 7

I will have to say I didn't like putting all those X's in there...:(
Mon- Day 9- 8/29- Feel a bit better, got to sleep in my own bed last night.  Not sure how comforting it is to wake to the sound of generators.  I am skipping plyometrics this morning, may do it this afternoon.  Or maybe not. 

Tues- Day 10- 8/30- Completed Arms, Back, and Ab Ripper X- really felt an improvement over last week in form and added some weight to a few exercises.  Pretty happy with the progress.  Drove to the High School track to do the 6 X 400, but it was locked up.  Did not run.  We did rake the backyard for 2 hours, that has to count for something, right?

Wed- Day 11- 8/31- Thought I woke to the sound of rain, but that was just my mind playing tricks on me and my lazy inability to get out of bed.  Going to get a late start, but I will run and I will do Yoga X.  Did my best time ever with the run.  Down to 9:49, really hope to get my Saturday run in the low 10's, high 9's.  It seems my first run after a break is my best.  I really hate the jeers you get form traffic on the road.  In San Diego runners had more aninimity and there were more of us.  Even did all the Yoga X.  X means kicks my ass :) It's good to help with flexibility, but it's not my favorite.  I will get there as long as I bring it.

Thurs- Day 12- 9/1- Totally unmotivated today and BITCHY!!  Power is still off and I and feeling like crawling in my little hole and having a pity party. 
Finally motivated to do Arms, Back, and Ab Ripper X.  It was a good work out and I feel like I made progress from last week.  Skipped that 40 minute tempo activity. 

Fri- Day 13- 9/2- Kenpo X baby!  This is my favorite workout.  I like to keep moving, no worries about weights or jumping.  No run scheduled for me today. 

Sat- Day 14- 9/3- Getting back in the grove- power back on, Internet is working.  Life is good.  7 mile road run this morning.  That was a lot different than a track run.  I liked it better.  I had great results and happy no P90X today.  Might either go to the airshow or clean house and yard today.  Can't believe I don't have a full week left in the 5k run program.  Where has the time gone.  Tomorrow I start week 3 of P90X. 

Sun- Day 15- 9/4- The morning started with a nice 45 minute EZ run.  Really that's an oxymoron.  There is nothing easy about running for 45 minutes.  Especially when you forget the camel back.  Oh well, I guess I can do without once in awhile.  It felt good and yes I could have pushed more.  I have to remember to push at certain points to improve.  After I walked Blitz it was time for some P90X- Chest, Back & Ab Ripper- aka- Fucking push ups, push ups and a couple of new push ups...OWW!  And Pull ups, pull ups, and more fucking pull ups...Did the pull up portions with bands today just to try.  Already need to order the heavier set.  And Ab Ripper with 4 minutes left I really wanted to quit this bitch, but no I had to finish it.  Today is done- now for some play time. 

Week 7
Day	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Assignment	REST	6 X 400	3 mile	40 min tempo	REST	7 mile Run	45 min EZ
Distance		X	3.17			7	4.12
Time		X	0:31:11			1:11:15	0:42:52
Avg		X	0:09:49			0:10:11	0:10:24
Calorie		X	412			852	497
mile 1		X	0:10:52			0:11:26	0:11:44
mile 2		X	0:09:25			0:08:56	0:09:14
mile 3		X	0:09:04			0:09:13	0:10:25
mile 4		X	0:10:27			0:10:35	0:10:07
mile 5		X				0:10:04	0:11:02
mile 6						0:10:22
mile 7						0:10:41