USAF Week 5 - Wednesday

Duration = 1:15:54
Distance = 5.04
Calories = 517
Max HR = 151
Avg HR = 130
Running Index = 49
Max Cadence = 93
Avg Cadence = 84

Wednesday: sorta-long treadmill session (3/1)
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles with HR in 130-140 (4.0 to 4.2 mph), then 5.0 mph for 1 mile
Cool-down: .25 miles with at 4.0, 3.0, 2.5 and 2.0 mph sections

A good session. Other than having to stop part way through to relieve pressure, this run was completed with no issues. I spent most of it talking with my father on the phone and that made the time really fly by. Again, I had to increase my speed to 4.2 to get my heart rate to enter my target zone. "Oh darn, I have to run faster" :^> I finished the main part of this session with a mile at 5.0 which resulted in a peak heart rate of 151. I quite happy with this result.

I will not be staying with strict low-HR training as I need to develop more speed to score well in the USAF Fit-to-Fight assessment. I'm not really worried about my run (1.5 miles) as I plan to finish in better than 12 minutes. My main concern is the sit-ups. I will need to be able to do 34 in one minute. My current best here is 25. The remaining items are the push-ups (I hope to max with 44 and have done 40) and the waist measurement (I have to beat 39 inches, likely, and hope to get down to under 35). I have until November, but I have an opportunity in August if everything is going well. My only real fear is the new civilian assessors (we used to do this with unit members) who will have a vested interest in failing us to prove that they were needed.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:15:58.7 0:15:58.7 129 115  87 1.001  15:58  
A 2. 0:30:08.8 0:14:10.1 137 131 115 1.005  14:05  
A 3. 0:44:16.9 0:14:08.1 138 134 124 1.004  14:04  
A 4. 1:01:15.8 0:16:58.9 146 130 107 0.995  14:07  
A 5. 1:14:45.3 0:13:29.5 151 143 119 1.008  13:17  
1.   1:15:54.0 1:15:54.0 151 130  87 5.033  14:23