22 March 2009

Peak Long Run for 10K

Duration = 1:35:01
Distance = 6.85 (From foot sensor; treadmill was over 7)
Calories = 771
Max HR = 151
Avg HR = 137
Running Index = 45
Max Cadence = 104
Avg Cadence = 87

This was the peak distance for the 10K race on 11 April. I debated adjusting this and running it next weekend, but decided to give it a try and I'm happy I did. I ran this with 5.0 mph runs for the 3 minute interval and 3.0 mph walks for 1 minute. I have every confidence that I will be able to run the 6.2 miles of the 10K in three weeks.

Using Daniels' formula, yesterday's race supports a vdot of 34. This predicts a time of 57:26(9:14/mile). As it is a first race at this distance, my goal is to finish. It looks like this shouldn't take much over an hour and a sub-60 finish is possible. I'll probably run the race similar to the last. The major question is which interval to use. I may try 4:1 during the next week to see how I do and hold with that through the race.

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