USAF Week 5 - Long Run

Duration = 2:36:21
Distance = 10.03
Calories = 1143
Max HR = 146
Avg HR = 133
Running Index = 47
Max Cadence = 97
Avg Cadence = 87

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

Warm-up: .25 miles @ 3.0 mph
Main: 9.5 with HR in 130-140
Cool-down: .25 miles @ 3.0 mph

I had hoped to run this one outside, but scheduling pushed this late enough that I ran out of daylight. I ran 5 miles with the speed mostly at 4.2 mph, then took a potty break. I ran until 100 minutes had elapsed (not counting the break) and the treadmill stopped. This section was mostly at 4.1. Finally, I finished the session at 4.0 mph until the cool-down. Only in the last mile did my heart rate exceed the target range significantly. I was at my minimum speed of 4.0, so I let it climb. I'll be very happy when I can run a full session at or above 15:00/mile and have my heart rate stay at or under 140.

Data:

Lap     Time    Lap Time  Max Avg Min  Dist  min/mile  
A 1.  0:16:18.7 0:16:18.7 132 118  92  1.000  16:18  
A 2.  0:30:39.3 0:14:20.6 137 133 127  1.004  14:17  
A 3.  0:44:56.7 0:14:17.4 139 134 121  1.004  14:14  
A 4.  0:59:11.9 0:14:15.2 143 136 131  1.005  14:11  
A 5.  1:13:25.4 0:14:13.5 141 138 131  1.005  14:09  
A 6.  1:34:46.5 0:21:21.1 139 126  93  0.999  15:07  
A 7.  1:49:52.4 0:15:05.9 139 136 124  1.000  14:46  
A 8.  2:04:58.0 0:15:05.6 140 136 132  1.003  15:02  
A 9.  2:20:09.9 0:15:11.9 142 138 135  1.005  15:07  
A 10. 2:36:19.7 0:16:09.8 146 140 125  1.003  16:06  
1.    2:36:21.3 2:36:21.3 146 133  92 10.029  14:55