Distance = 10.10
Calories = 1163
Max HR = 142
Avg HR = 125
Running Index = 42
Sunday: long session
Equipment: Nike Structure 12s, shorts, tech shirt, cap, sunglasses & backpack (48 lbs)
Warm-up: 5:00 slow walk
Main: 2:50:00 with HR in 125-135
Cool-down: 5:00 slow
I was hoping to get a session in yesterday, but I spent most of the day walking around Diamond Head or Waikiki. This included walking in sand and climbing steep paths, so there was some benefit.
I made up for that with my 3-hour session today. Also, when I weighed the pack it was 48 pounds. I walked along the entrance to Pearl Harbor and back toward the Honolulu Airport, actually walking under one of the taxiways at one point. My biggest issue was keeping my heart rate high enough to stay in the target range. This was my longest session in time and distance during this cycle. I was able to maintain better than my target pace for over a third of the marathon distance in the March. Even though this was on a dead flat path at sea level, the boosts my confidence in my ability to complete the March well.
This was also a test run for the sunblock I'll be using next month. While there was significant shade on parts of this route, three hours under a tropical sun around noon without burning is a good sign. During the March, I will be covered but for my neck, ears, and hands during the peak solar hours. My face will be exposed in the morning and late afternoon.
Finally, I tried fueling during the session for the first time. I had a PowerBar before the start and packed two for the top of each hour. This went well. Also, I took a full rest at the end of the second hour while I eat the PowerBar. I felt quite good coming out of this rest.
5 weeks to Bataan!
Data (only the autolaps today):
Lap Time Lap Time Max Avg Min Dist min/mile
A 1. 0:09:40.6 0:09:40.6 125 111 99 0.499 18:23
A 2. 0:16:18.7 0:06:38.1 129 123 117 0.424 15:39
A 3. 0:25:10.5 0:08:51.8 131 126 121 0.579 15:18
A 4. 0:33:53.4 0:08:42.9 127 124 112 0.521 16:43
A 5. 0:40:29.1 0:06:35.7 128 126 122 0.476 13:50
A 6. 0:48:58.5 0:08:29.4 138 129 120 0.499 17:00
A 7. 0:57:53.3 0:08:54.8 132 126 121 0.499 17:51
A 8. 1:05:39.7 0:07:46.4 134 127 113 0.469 14:58
A 9. 1:15:00.8 0:09:21.1 134 126 113 0.531 16:49
A 10. 1:24:10.8 0:09:10.0 128 124 117 0.532 17:04
A 11. 1:30:40.8 0:06:30.0 129 124 117 0.421 13:26
A 12. 1:40:45.9 0:10:05.1 129 123 118 0.571 17:39
A 13. 1:49:43.8 0:08:57.9 140 125 112 0.517 17:01
A 14. 1:57:53.3 0:08:09.5 135 127 123 0.470 17:21
A 15. 2:11:29.0 0:13:35.7 134 123 111 0.547 16:19
A 16. 2:18:47.5 0:07:18.5 142 134 129 0.460 15:54
A 17. 2:29:01.7 0:10:14.2 131 125 119 0.505 20:16
A 18. 2:38:20.0 0:09:18.3 134 128 117 0.500 17:45
A 19. 2:45:40.0 0:07:20.0 132 128 125 0.467 15:42
A 20. 2:56:48.6 0:11:08.6 136 126 116 0.539 19:17
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