USAF Week 3 first short treadmill run

Duration = 47:40
Distance = 3.08
Calories = 368
Max HR = 151
Avg HR = 137
Running Index = 41
Max Cadence = 94
Avg Cadence = 84

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

Warm-up: .5 miles @ 3.0 mph
Main: 2.5 miles @ 4.0 mph
Cool-down: .5 miles @ 3.0 mph

This is the first run after returning from Boulder and the start of Week 3. I did this session a bit differently than recent training. I set the speed and left it there. I allowed the heart rate to do whatever it wanted to do. I wanted to get some idea of where I would likely end up. I am happy with the result as I only significantly left the low HR range due to drift later in the run.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:51.1 0:15:51.1 143 126  99 1.001  15:50  
A 2. 0:30:40.4 0:14:49.3 144 141 135 1.004  14:45  
A 3. 0:46:17.6 0:15:37.2 151 144 131 1.005  15:32  
1.   0:47:40.9 0:47:40.9 151 137  99 3.081  15:28