Distance = 11.03
Calories = 1367
Max HR = 139
Avg HR = 128
Running Index = 41
Sunday: long session (with a side of tourism)
Equipment: Nike Structure 12s, shorts, tech shirt, & backpack (51 lbs)
Warm-up: 5:00 slow walk
Main: 3:10:00 with HR in 125-135
Cool-down: 5:00 slow walk
Longest run so far this cycle. Pace for session was better than my planning target of 20:00. Minor issue with the configuration of the pack, but I learned more about how the various straps and adjustments impact fatigue and muscle soreness. I tried a different set of bars for fuel with the trade name of Balance. The only issue was that, by the time I eat the third one, it had melted a bit. I was able to consume most of it and fold the wrapper around the remains, so this is still a possibility. I was also very impressed that the water in the reservoir was still significantly below ambient temperature at the end of the session.
This session seemed warmer than last weekend. The main difference seems to be in the dew point and, therefore, relative humidity (about 5F higher dew point this week). The wind was from a different direction and and not as strong this week. I also had to take about a 6 minute pit stop in the first hour. Other than that stop, I only paused briefly for water fountains.
Just after finishing the planned session, I was invited to join a group in climbing to the top of Diamondhead. This turns out to include a climb of over 500 feet over 3/4 of a mile including a steep path and unpaved trail leading to steeper stairs. I am happy to report that I had no significant issues with this endeavour in spite of the just finished pack march. I may even try to arrange to return Tuesday to do my hill session there.
4 weeks (1 month) to Bataan!
Data:
Lap Time Lap Time Max Avg Min Dist min/mile
A 1. 0:07:39.0 0:07:39.0 128 108 84 0.486 14:43
A 2. 0:15:57.4 0:08:18.4 134 129 124 0.512 16:13
A 3. 0:24:42.1 0:08:44.7 136 130 117 0.538 15:38
A 4. 0:31:38.6 0:06:56.5 134 131 125 0.468 14:49
A 5. 0:45:45.8 0:14:07.2 134 121 100 0.513 17:47
A 6. 0:53:56.1 0:08:10.3 136 130 119 0.503 15:05
A 7. 1:02:25.4 0:08:29.3 134 129 125 0.480 17:40
1. 1:05:02.3 1:05:02.3 136 125 84 3.632 16:07
2. 1:12:00.5 0:06:58.2 133 129 122 0.365 19:05
A 8. 1:12:03.4 0:09:38.0 136 129 122 0.500 19:15
3. 1:18:44.5 0:06:44.0 132 127 123 0.413 16:19
A 9. 1:19:28.5 0:07:25.1 132 127 117 0.454 16:19
A 10. 1:29:05.7 0:09:37.2 130 126 122 0.548 17:32
A 11. 1:38:26.0 0:09:20.3 135 128 121 0.515 16:40
A 12. 1:45:56.3 0:07:30.3 133 128 124 0.495 15:10
A 13. 1:55:11.1 0:09:14.8 132 129 122 0.504 18:20
A 14. 2:04:42.9 0:09:31.8 138 132 123 0.545 17:10
A 15. 2:12:04.0 0:07:21.1 136 134 123 0.456 16:07
4. 2:15:08.6 0:56:24.1 138 129 117 3.272 16:57
A 16. 2:21:54.2 0:09:50.2 137 132 127 0.520 18:54
A 17. 2:31:20.8 0:09:26.6 135 131 124 0.523 17:44
A 18. 2:39:52.8 0:08:32.0 133 130 125 0.456 18:41
5. 2:49:25.4 0:34:16.8 136 131 120 1.746 18:26
A 19. 2:51:46.7 0:11:53.9 139 131 120 0.519 19:04
A 20. 2:59:28.7 0:07:42.0 138 133 125 0.452 17:02
A 21. 3:08:59.7 0:09:31.0 135 132 128 0.551 17:16
A 22. 3:19:15.4 0:10:15.7 135 129 113 0.501 20:28
6. 3:20:00.9 0:30:35.5 139 131 113 1.638 18:37
No comments:
Post a Comment