Distance = 2.99
Calories = 302
Max HR = 138
Avg HR = 127
Running Index = 48
Max Cadence = 100
Avg Cadence = 87
Wednesday: short, light & "fast" session
Equipment: Nike Structure 12, shorts, t-shirt
Warm-up: 5:00 @ 3.0 mph
Main: 35:00 with HR in 125-135 (Peak 4.5, finish 4.0)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0
I really like my Wednesday workout. I didn't push the pace once I was in the target range. I did play with cadence a bit. I noticed that, when I increased my turn-over, I made less noise hitting the belt and generally got a couple beats slower on the heart rate. Also, I noted that during the last few minutes I had a bit slower heart rate. (Not enough to want to increase the speed, but enough to notice.)
Data:
Lap Time Lap Time Max Avg Min Dist min/mile
A 1. 0:08:30.5 0:08:30.5 130 105 85 0.498 17:04
A 2. 0:15:04.4 0:06:33.9 137 133 127 0.502 13:04
A 3. 0:22:00.2 0:06:55.8 137 134 126 0.503 13:47
A 4. 0:29:04.2 0:07:04.0 137 134 131 0.503 14:03
A 5. 0:36:16.9 0:07:12.7 138 135 128 0.502 14:21
1. 0:45:10.3 0:45:10.3 138 127 85 2.991 15:06
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