Gotta keep running

Duration = 50:11
Distance = 3.58
Calories = 410
Max HR = 151
Avg HR = 141
Running Index = 44
Max Cadence = 94
Avg Cadence = 88

Not as good as the last treadmill session at this intensity. I gotta get more consistent if I want to improve.

Standard start of 5 minutes at 4.0 mph. Ramp finished at 4.9 when I topped 145 on the heart rate. I did 8 minutes at 4.9 before I started hitting 150 which is the current limit I want to stay under. I dropped the speed as needed and finished at 4.4. Then the normal cool-down at 4.0, 3.5, 3.0, 2.5 and 2.0 for a minute each with a finishing HR of 124.

Saturday will be the first of a series of monthly races that I will use to gage my progress through the winter.