Bataan Recovery Week 1 - Tuesday

Duration = 1:00:14
Distance = 4.06
Calories = 435
Max HR = 141
Avg HR = 132
Running Index = 45
Max Cadence = 95
Avg Cadence = 87

Tuesday: sorta-long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 4.5, finish 4.1)
Cool-down: 1:00 each 4.0, 3.5, 3.0, 2.5, 2.0

Today starts the first full week of active recovery. I actually did better today than Sunday. Recovery seems to be progressing well.

The schedule for this week is similar to my taper week:

• Monday, rest
  
• Tuesday, 60 minutes run
  
• Wednesday, 30 minutes run
• Thursday, 60 minutes run
• Friday, rest
• Saturday, walk
• Sunday, 90 minutes run

Next week (assuming no issues), I will establish my base building schedule:

• Monday, push-ups and sit-ups
• Tuesday, 90 minutes run
• Wednesday, 45 minutes run, then push-ups and sit-ups
• Thursday, 90 minutes run
• Friday, push-ups and sit-ups
• Saturday, walk
• Sunday, 2 hours run

All running for the time being will be in the low HR target of 130-140 bpm. I need to add the push-ups and sit-ups to meet my USAF fitness requirements. I figured I'd start sooner rather than later.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:07.7 0:15:07.7 140 122  86 1.000  15:08  
A 2. 0:29:26.7 0:14:19.0 140 137 134 1.005  14:14  
A 3. 0:43:53.1 0:14:26.4 141 137 132 1.004  14:22  
A 4. 0:59:00.3 0:15:07.2 140 134 118 1.004  15:03  
1.   1:00:13.9 1:00:13.9 141 132  86 4.060  14:49