USAF Week 9 - Thursday

Duration = 58:44
Distance = 4.15
Calories = 436
Max HR = 143
Avg HR = 134
Running Index = 46
Max Cadence = 98
Avg Cadence = 84

Thursday: short treadmill session
Equipment: Asics Gel-Nimbus 11s, shorts, t-shirt

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles with HR in 130-140
Cool-down: .25 miles @ 3.0 mph

Another short session. I didn't push as hard as Tuesday, but I did run further. I'm feeling good headed into the half marathon on Sunday.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:14:15.9 0:14:15.9 142 125  87 1.001  14:15  
A 2. 0:27:45.1 0:13:29.2 143 139 134 1.005  13:25  
A 3. 0:41:26.6 0:13:41.5 143 139 129 1.004  13:38  
A 4. 0:56:13.5 0:14:46.9 142 136 117 1.006  14:41  
1.   0:58:43.5 0:58:43.5 143 134  87 4.148  14:08