Distance = 3.08
Calories = 319
Max HR = 141
Avg HR = 131
Running Index = 46
Max Cadence = 105
Avg Cadence = 88
Wednesday: light, fast session
Equipment: Nike Structure 12s, shorts, tech shirt
Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 4.3)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5 & 2.0
This is always my favorite session of the week. I started with the 3.0 mph walk. When I started running, I went to 4.0 for a minute, then to 5.0. I stayed there for a couple minutes before my heart rate hit 140. I stayed in my target range until 40:00 then finished with a standard cool-down. I did better than my last light, fast treadmill session, but I also allowed a touch higher heart rate. Therefore, the comparison is quite apples-to-apples.
The blister from yesterday broke during the day, so I put a bandaid over it instead of moleskin or Body Glide. It was a bigger problem walking at the start and finish than while I was running. I may try some moleskin over the bandaid for protection during the next few days to see what effect that has.
Data:
Lap Time Lap Time Max Avg Min Dist min/mile
A 1. 0:08:15.5 0:08:15.5 140 110 84 0.498 16:34
A 2. 0:14:44.3 0:06:28.8 141 138 134 0.503 12:53
A 3. 0:21:38.6 0:06:54.3 139 136 128 0.502 13:45
A 4. 0:28:33.0 0:06:54.4 139 137 135 0.501 13:46
A 5. 0:35:31.9 0:06:58.9 140 137 130 0.502 13:53
A 6. 0:43:11.7 0:07:39.8 139 134 123 0.504 15:12
1. 0:45:10.1 0:45:10.1 141 131 84 3.084 14:37
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