Distance = 10.04
Calories = 1138
Max HR = 150
Avg HR = 136
Running Index = 45
Max Cadence = 98
Avg Cadence = 87
Sunday: long session
Equipment: Asics Gel-Cumulus 9s, shorts, tech shirt
Warm-up: .25 miles @ 3.0 mph
Main: 9.5 miles with HR in 130-140 (pushed a bit at the end)
Cool-down: .25 miles @ 3.0 mph
I could tell right away this was going to be good session. During my warm-up, my heart rate stayed under 100 for the entire 5 minutes. Then, the heart rate was slow to enter the target range. I pushed the speed up to 4.5 until, after the end of the first mile, I hit 140 and backed off. I was pretty steady until 100 minutes when the treadmill rolled-over and had to be restarted. (Only the time starts over; all other values keep running.) After the restart, I worked back to 4.0. I stayed there until after the end of mile 7. I then pushed the speed to 4.1, and then to 4.2. I also allowed my heart rate to rise with a hard limit at 150 which I saw but never exceeded.
The only issues were a bit of stiffness in my left ankle and minor soreness in the right ankle. Both of these worked out nicely over the first few miles. I will wear the current pair of shoes through the race next weekend, then I will switch over to the newer pair for the shorter runs. I expect I will be ready to retire the current pair after the USAF marathon in September.
Data:
Lap Time Lap Time Max Avg Min Dist min/mile
A 1. 0:15:11.3 0:15:11.3 139 115 85 1.000 15:10
A 2. 0:29:03.0 0:13:51.7 141 139 134 1.000 13:52
A 3. 0:43:44.0 0:14:41.0 144 139 134 1.006 14:36
A 4. 0:58:43.2 0:14:59.2 141 137 131 1.004 14:55
A 5. 1:13:41.6 0:14:58.4 141 137 132 1.004 14:54
A 6. 1:28:38.2 0:14:56.6 141 137 132 1.003 14:54
A 7. 1:44:11.8 0:15:33.6 144 136 122 1.004 15:10
A 8. 1:58:43.4 0:14:31.6 143 137 129 1.004 14:28
A 9. 2:12:58.0 0:14:14.6 148 144 134 1.006 14:09
A 10. 2:28:27.4 0:15:29.4 150 141 118 1.007 15:23
1. 2:28:38.3 2:28:38.3 150 136 85 10.042 14:45
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