03 January 2010

Treadmill Recovery

Duration = 40:08
Distance = 2.54
Calories = 272
Max HR = 136
Avg HR = 128
Running Index = 45
Max Cadence = 103
Avg Cadence = 77

Sunday is usually my long run day, but, because of the race yesterday, I swapped in a 40 minute session from earlier in the week. What I've been doing with the treadmill sessions is start at 4.0 and keep that up until my heart rate hits my 136 bpm limit and drop the speed by .2 mph. I probably should have started with a 3.5 walk and bumped it up until I was in the target range to make this a true recovery.

I hit the limit at 12:10 and dropped to 3.8. I hit the limit again at 23:25, and dropped to 3.7. I stayed there until 36:00. My cool-down on the treadmill is "drop to first .5/.0 speed, then drop .5 each minute to 2.0, then stay at 2.0 until my heart rate is under 120 (minimum of 1 minute)". Today that was 3.5 -> 3.0 -> 2.5 -> 2.0 and I finished at the end of the first 2.0 minute at 111 bpm.

I may need to step the RS800CX to auto-lap at half miles, but I'm currently using manual laps at the mile. Again, I may start setting manual laps at half miles. We'll see next week if I can remember to do that.

Today's data:
Lap   Time  Lap Time Max Avg Min Dist  min/mile 
1. 15:11.8 15:11.8 136 127 104 1.013 15:00
2. 31:16.3 16:04.5 136 131 121 1.027 15:39
3. 40:08.3 08:52.0 133 126 110 0.496 17:46

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