USAF Week 4 - Long Run

Duration = 1:30:48
Distance = 6.03
Calories = 646
Max HR = 141
Avg HR = 131
Running Index = 46
Max Cadence = 94
Avg Cadence = 87

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

Warm-up: .25 miles @ 3.0 mph
Main: 5.5 miles with HR in 130-140 (Start 4.0; Peak/Finish: 4.2)
Cool-down: .25 miles @ 3.0 mph

I am very happy with this session. I noted that my heart rate had fallen back under 100 before the warm-up walk was complete. I was able to run the entire main phase at 4.0 mph or faster. I ran the first 1/4-mile of the main phase at 4.0 and was still under 130 heart rate. After the next 1/4-mile, I increased this to 4.2. I was finally in the target range by the end of the next 1/4-mile. I was over 2.5 miles into the session before I had to drop back to 4.0 to stay under 140. At 4.75 miles into the session, I noted that the heart rate was trending down and bumped the speed to 4.1. I ran the last 1/4-mile before the cool-down at 4.2 and didn't exceed 140 heart rate before the end of the phase. I also noted a faster recovery than I've seen recently. This seems to indicate the best fitness I've had since I started this cycle. Now, if only I can drop the extra pounds I've picked up since March.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:16:06.4 0:16:06.4 135 117  81 1.001  16:05  
A 2. 0:30:39.0 0:14:32.6 139 135 129 1.006  14:27  
A 3. 0:45:17.5 0:14:38.5 140 135 128 1.004  14:35  
A 4. 1:00:11.1 0:14:53.6 141 136 130 1.004  14:50  
A 5. 1:15:00.5 0:14:49.4 137 134 125 1.006  14:44  
A 6. 1:30:44.9 0:15:44.4 139 130 113 1.007  15:37  
1.   1:30:47.5 1:30:47.5 141 131  81 6.027  15:03