6 Weeks from Bataan - Tuesday

Duration = 1:10:26
Distance = 3.60
Calories = 646
Max HR = 166
Avg HR = 151
Max Cadence = 77
Avg Cadence = 63

Tuesday: hill session
Equipment: Boots, shorts, t-shirt, & backpack (40 lbs)

Warm-up: 5:00 @ 3.0 mph
Main: 60:00 @ 3.0 w/6% grade
Cool-down: 1:00 each 3.0, 2.5; 3:00 @ 2.0

I'm glad that is over! This was probably the hardest session in the plan before the event itself. After the warm-up, I increased the grade to 6.0% and kept the speed at 3.0 for the rest of the main part of the session. The purpose was to see how my heart rate would respond to the 3 miles of 6% grade. I was hoping to peak around 150, but instead saw 166. Toward the end, I was stable around 160 with the heart rate responding to the variations in speed even though the treadmill was set for 3.0 for the whole thing. I did my normal cool-down at the 1.5% minimum for my treadmill. I needed another couple minutes after the nominal end of the session to recover below 120.

I had no issues with the heart rate strap. The blister from Sunday is still tender, but is healing fairly well. I'm not doing anything special as long as it is improving. I am being very careful with the socks I wear during the day as well as during the training session.

I now have more information to feed into the game plan for the event itself. As that is still over a month away, I will see how the rest of the training goes before making any specific plans. I have a two week taper in the plan, and the longest long session is early in the peak week. I think this is a good compromise with the base building intensity and a true race taper. Time will tell.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:09:56.6 0:09:56.6 146 121  89 0.501  19:49  
A 2. 0:19:36.4 0:09:39.8 156 150 145 0.503  19:13  
A 3. 0:29:14.0 0:09:37.6 158 153 149 0.501  19:13  
A 4. 0:38:44.8 0:09:30.8 161 158 153 0.501  18:58  
A 5. 0:48:13.2 0:09:28.4 163 161 157 0.501  18:55  
A 6. 0:57:43.1 0:09:29.9 166 162 159 0.501  18:57  
A 7. 1:07:28.8 0:09:45.7 163 157 132 0.505  19:19  
1.   1:10:25.8 1:10:25.8 166 151  89 3.603  19:29