Distance = 2.64
Calories = 266
Max HR = 137
Avg HR = 126
Running Index = 47
Max Cadence = 103
Avg Cadence = 88
Wednesday: short session
Equipment: Nike Structure 12, shorts, tech shirt
Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (Peak 4.5; finish 4.1)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0
Short light weight session after the hills yesterday. After the walk at the start, I started running at 4.0 mph. I held that for 1/4-mile, then I increased to 4.5. This left me in my target range. I didn't have to back down for over four minutes. I held 4.4 for over 5 minutes. I was still over 4 mph when I reached the end of the stress phase of this session. Normal cool-down sequence starting at 4.0 and dropping .5 after each minute. I really like this quick session after the trudge up the hill.
Data:
Lap Time Lap Time Max Avg Min Dist min/mile
A 1. 0:08:46.3 0:08:46.3 122 104 76 0.498 17:37
A 2. 0:15:34.0 0:06:47.7 136 131 121 0.500 13:34
A 3. 0:22:30.7 0:06:56.7 136 134 132 0.502 13:49
A 4. 0:29:38.1 0:07:07.4 136 134 127 0.502 14:11
A 5. 0:37:02.7 0:07:24.6 137 134 126 0.501 14:47
1. 0:40:07.8 0:40:07.8 137 126 76 2.636 15:12
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