Distance = 2.59
Calories = 271
Max HR = 138
Avg HR = 127
Running Index = 46
Max Cadence = 105
Avg Cadence = 87
Thursday: short, light session
Equipment: Nike Structure 12, shorts, & tech shirt
Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (Peak 4.8, finish 4.0)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0
Active recovery after the long hill yesterday. Good run. I started harder than last week, peaking at 4.8, and finished 4.0 which is a touch slower. Because I peaked faster, I actually ran less distance in the same time as last week.
Since I know how I progress during a run and I really don't want to have to back off as much, I will slow the ramp-up for this light run. After the walk, I will increase the speed to 4.0 mph. I will then increase the speed by .5 after each 1/4-mile until I am in the target range. Once in the range, I will follow the standard approach of reducing by .2 when I hit my limit. Hopefully, this will generate a more even run.
Data:
Lap Time Lap Time Max Avg Min Dist min/mile
A 1. 0:08:34.3 0:08:34.3 128 108 77 0.500 17:08
A 2. 0:15:08.9 0:06:34.6 137 134 127 0.502 13:05
A 3. 0:22:14.3 0:07:05.4 138 135 133 0.504 14:04
A 4. 0:29:42.6 0:07:28.3 137 134 130 0.503 14:52
A 5. 0:37:56.4 0:08:13.8 137 132 116 0.505 16:17
1. 0:40:10.2 0:40:10.2 138 127 77 2.591 15:30
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