USAF Week 7 - Thursday

Duration = 44:18
Distance = 3.03
Calories = 372
Max HR = 193
Avg HR = 143
Running Index = 38
Max Cadence = 109
Avg Cadence = 82

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

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 miles speed pyramid and a fast quarter
Cool-down: .25 miles @ 3.0 mph

It's been a while, so I decided to blow the rust off. After the warm-up, I did a quarter at 4.0, then a quarter at 5.0, then a quarter at 6.0. This was followed with the down side of a quarter at 5.0 and a quarter at 4.0. I then did a quarter at 8.0. The treadmill took a bit to get up to speed. Final peak was probably over 8.0 (closer to 7:00). This was followed with a quarter back at 4.0 and then a quarter walking at 3.0. I finished with a half-mile at 4.0 and the quarter cool-down with a 3.0 walk.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:14:17.9 0:14:17.9 169 125  84 0.998  14:19  
A 2. 0:26:35.9 0:12:18.0 193 163 144 1.002  12:16  
A 3. 0:43:43.5 0:17:07.6 157 144 129 1.002  17:05  
1.   0:44:17.8 0:44:17.8 193 143  84 3.030  14:36