14 January 2010

9 Weeks from Bataan - Thursday

Duration = 55:13
Distance = 2.61
Calories = 363
Max HR = 136
Avg HR = 126
Max Cadence = 75
Avg Cadence = 61

Thursday: hill session
Equipment: Boots, shorts, tech shirt, & backpack (21 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 45:00 with HR in 125-135 w/6% grade (Peak 3.3; finish 2.6)
Cool-down: 1:00 each 2.6, 2.5; 3:00 @ 2.0

Probably won't do two hill sessions in the same week again. I wanted to see what the 6% would do. After the warm-up, I increased the grade to 6%. After each minute, I increased the speed by .1 mph. At 3.3, I was just into the 125-136 range. By then end, I had reduced speed to 2.6 to stay under 136. The first minute of the cool-down was 2.6 with the grade back at the minimum, 1.5%. Next time, I will stay with 3.0 and see how the heart rate reacts. Next month, I will do one hill session where I allow the heart rate to climb.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:49.1 0:09:49.1 130 111 84 0.500 19:37
A 2. 0:19:22.1 0:09:33.0 136 133 129 0.503 18:58
A 3. 0:29:45.7 0:10:23.6 136 130 127 0.502 20:41
A 4. 0:40:37.6 0:10:51.9 136 131 124 0.503 21:35
A 5. 0:52:04.4 0:11:26.8 132 128 116 0.502 22:47
1. 0:55:13.0 0:55:13.0 136 126 84 2.614 21:04

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