13 January 2010

9 Weeks from Bataan - Wednesday

Duration = 40:09
Distance = 2.63
Calories = 251
Max HR = 136
Avg HR = 122
Running Index = 48
Max Cadence = 99
Avg Cadence = 85

Wednesday: short session
Equipment: Asics, shorts, & tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 125-135 (mostly >4.0; peak 4.4)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

Tonight, I decided to just run. No backpack. No boots. I wore the lightest shoes I have: Asics Gel-Cumulus 9s. I walked for 5 minutes at 3.0 mph. I then started a slow ramp of .2 mph per minute. When I got to 4.4 at 11:00, I decided to stay there. I had not yet hit my limit, but was well into the 125-135 target range. I didn't hit 136 until 10 minutes later. For the rest of the session, I dropped .1 mph when I hit 136. At 35:00, I was still at 4.1. I started my cool-down at 4.0 and reduced by .5 per minute down to 2.0.

I am very happy with this session and feel great. This is faster than any session since November with the exception of the two 10Ks. While not quite a MAF test, it does demonstrate that improvement has occurred.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:08.4 0:09:08.4 110 97 78 0.497 18:22
A 2. 0:16:04.6 0:06:56.2 130 125 110 0.501 13:51
A 3. 0:22:52.7 0:06:48.1 136 133 128 0.502 13:32
A 4. 0:29:53.7 0:07:01.0 136 133 128 0.502 13:59
A 5. 0:37:14.5 0:07:20.8 136 133 119 0.503 14:36
1. 0:40:08.9 0:40:08.9 136 122 78 2.625 15:16

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