Bataan Zero Week - Sunday

Duration = 1:00:10
Distance = 4.02
Calories = 427
Max HR = 141
Avg HR = 131
Running Index = 46
Max Cadence = 100
Avg Cadence = 86

Sunday: long run
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: 5:00 @ 3.0 mph
Main: 30:00 with HR in 130-140 (Peak 5.0, finish 3.9)
Cool-down: 1:00 each 3.5, 3.0, 2.5; 2:00 @ 2.0

This is the end of the recovery week following the Bataan Memorial Death March. This actually went better than Friday night's session. I can note some effects of the recovery. My pace fell off more than I would expect, but I don't have a lot of recent experience of running without the pack. The large blister on the left heel is still present, but it is improving. I also noted the blister on the left pinky toe also present, but better than I last saw it. A minor niggle I felt in my left ankle earlier didn't show during the run but for one instant. Finally, my outside right hip didn't bother me at all during the run and is only barely noticeable now.

With recovery progressing well, I now turn my attention to my next training cycle. I will be following Hal Higdon's Half Marathon - Novice plan targeting the Dexter - Ann Arbor Run on 6 June. It starts at a lower level than the Novice recovery plan so I figure I am right where I need to be to start.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:08:17.8 0:08:17.8 133 105  82 0.498  16:39  
A 2. 0:14:36.8 0:06:19.0 139 135 131 0.503  12:33  
A 3. 0:21:26.6 0:06:49.8 139 136 132 0.503  13:34  
A 4. 0:28:37.5 0:07:10.9 140 137 131 0.503  14:16  
A 5. 0:35:55.3 0:07:17.8 140 137 129 0.503  14:30  
A 6. 0:43:18.5 0:07:23.2 140 138 135 0.503  14:40  
A 7. 0:50:59.9 0:07:41.4 141 136 132 0.503  15:18  
A 8. 0:59:59.5 0:08:59.6 137 128 113 0.502  17:54  
1.   1:00:15.1 1:00:15.1 141 131  82 4.024  14:57