09 June 2010

USAF Week 4 - Wednesday

Duration =1:00:28
Distance = 4.00
Calories = 486
Max HR = 156
Avg HR = 140

Wednesday: sorta-long session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles @ 4.0 (started at 5.0)
Cool-down: .25 miles @ 3.0 mph

I can tell I'm still recovering from the half last weekend.  I now know what tired legs feel like.  Overall, I felt much better than yesterday.  I was still a bit stiff at the start.  I originally planned to stay at 4.0, but I was curious to see how I would react to 5.0.  I maintained the 5.0 for the remainder of the first mile.  I dropped back to 4.0 and this resulted in a fairly steady heart rate just below 145.  I think I will do the Wednesday session as a 3/1 for this cycle and my hope is to be able to use 4.0 mph for the 3 and 5.0 mph for the 1.

Lap  Time    Lap Time  Max Avg Min
1. 0:14:03.5 0:14:03.5 156 129  75
2. 0:29:06.3 0:15:02.8 155 144 139
3. 0:44:09.6 0:15:03.3 148 145 133
4. 1:00:28.2 0:16:18.6 148 140 123


The Green Girl said...

It's really hard to run on tired legs.

I've hoped to see some improvement in my heart rate as time goes on but that hasn't happened. I'm not sure if it's because I'm not building fitness or if it's just how I am. Have you seen your heart rate decrease?

Traveller said...


My resting heart rate in Oct 2008 was in the mid 60s. Very quickly, this dropped to around 58. This is now in the lower 50s.

I also see a response in the heart rate a given pace requires. I log heart rate data and will compare the numbers with earlier data from similar work-outs.

I seem to have a strong response to training. Others I know have little or no response to training. This can be frustrating. ISTM that the trick is to find what work for you, the individual. Right now, running is working.

The Green Girl said...

That's really awesome the changes are noticeable. My resting heart rate appears to remain stable at 58. I have noticed that when I'm under the weather, my heart rate will shoot up into the high 180's very quickly and I force myself to stop and walk.