9 Weeks from Bataan - Tuesday

Duration = 55:12
Distance = 2.71
Calories = 380
Max HR = 136
Avg HR = 129
Max Cadence = 70
Avg Cadence = 62

Tuesday: sorta long hill session
Equipment: Boots, ABU Uniform, & backpack (21 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 45:00 with HR in 125-135 (3.0 mph w/3.0% grade; peak 4.5%)
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

I did the entire session at 3.0 mph until the cool-down. After the warm-up and instead of increasing the speed, I increased the grade. The first minute after warm-up was 3.0%. This was followed with 4.5% until I hit my session HR limit of 136. I reduced grade to 4.0% and then 3.5%. Just under half the main section was at 3.5%. I reduced the grade to the 1.5% minimum of my treadmill for the normal cool-down sequence.

I had hoped to get to 6%, but my heart rate responded fairly quickly to the 4.5%, so I stayed with that. I will do a session with 6% to get an idea of how much that is going to slow me up.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile 
A 1. 0:09:48.8 0:09:48.8 134 120 102 0.500  19:37 
A 2. 0:19:39.9 0:09:51.1 135 132 125 0.503  19:36 
A 3. 0:29:38.0 0:09:58.1 136 133 127 0.501  19:54 
A 4. 0:39:37.9 0:09:59.9 136 133 129 0.501  19:57 
A 5. 0:49:37.7 0:09:59.8 134 131 127 0.498  20:03 
1.   0:55:12.0 0:55:12.0 136 129 102 2.707  20:18

I did a full weigh-in to determine what the various items I have weigh.
Runner = 169.5
+ ABU Uniform = 173.5 (4 pounds from head to toe; no boots, keys, coins, or wallets)
+ Boots = 176.5 (3 pounds)
+ Pack = 196.5 (21 pounds, I added padding around the battery)

I lost 1 pound in 55 minutes of exercise in ~68F and somewhat dry conditions. This is another item I will need to keep an eye on. Finally, no issues or hot spots noted. If I get through a long session clean, I'll feel better. The 4 hour session will include full uniform and pack, 6% grade (at least in part), and all items and full water load to start.