Distance = 2.87
Calories = 400
Max HR = 138
Avg HR = 126
Max Cadence = 74
Avg Cadence = 64
Tuesday: Treadmill Hill session
Equipment: Boots, shorts, tech shirt, & backpack (26.5 lbs)
Warm-up: 5:00 @ 3.0 mph
Main: 50:00 with HR in 125-135 w/6% grade (3.0 peak; 2.6 finish)
Cool-down: 1:00 each 2.6, 2.5; 3:00 @ 2.0
I wanted to see what difference it would make if I didn't increase the speed beyond 3.0 mph during the 6% hill session. I still didn't want to exceed the 136 limit and I was mostly successful there. Comparing to the Thursday hill session last week I actually went further at 55:00 ( the point where I started slowing last week) today with a heavier pack. I think the take-away on this is that I should reign in my speed on the climb during the March. Not that this is any real surprise, it is nice to see that in the data.
Another thing that I noted during this session had to do with posture and form. I caught myself bending forward at the waist in response to the grade and the pack weight. When I noticed, I would straighten up and pivot at my ankles. There was a slight reduction in heart rate and perceived effort. Another thing that should be no surprise, but is good to have noticed. I think I was being more consistent here by the end of today's session. I am going to include a "hill" workout on Tuesday going forward through the March.
Data:
Lap Time Lap Time Max Avg Min Dist min/mile
A 1. 0:09:51.1 0:09:51.1 125 108 82 0.500 19:43
A 2. 0:19:37.9 0:09:46.8 133 128 121 0.501 19:31
A 3. 0:29:48.6 0:10:10.7 136 132 125 0.502 20:16
A 4. 0:40:16.8 0:10:28.2 135 131 124 0.503 20:48
A 5. 0:51:12.4 0:10:55.6 137 133 130 0.503 21:44
1. 1:00:13.4 1:00:13.4 138 126 82 2.874 20:56
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