21 May 2010

Slow but Steady

Duration = 48:47
Distance = 3.01
Calories = 341
Max HR = 140
Avg HR = 130
Running Index = 42
Max Cadence = 97
Avg Cadence = 85

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

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 with HR in 130-140 (Peak 4.0; finish 3.8)
Cool-down: .25 miles from 3.5 down to 2.0

I missed yesterday as I didn't get home until nearly midnight and I had an early meeting this morning.

The most important aspect of today's session is that I did not have to walk to keep my heart rate in my target range. Well into the session, I did reduce speed from the 4.0, my starting speed, down to 3.8. This is a great achievement as it indicates that I've loosed the rust in the gears. Next thing will be to maintain 4.0 for an entire session, but I know that will come.

Data:
Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:16:18.1 0:16:18.1 136 120 86 1.000 16:18
A 2. 0:31:48.3 0:15:30.2 140 136 133 1.006 15:24
A 3. 0:48:35.2 0:16:46.9 140 134 117 1.003 16:44
1. 0:48:46.7 0:48:46.7 140 130 86 3.015 16:10

1 comment:

The Green Girl said...

Congratulations on being able to stay within your heart range without walking. That's definitely a step in the right direction.