USAF Week 9 - Tuesday

Duration = 38:27
Distance = 3.14
Calories = 332
Max HR = 186
Avg HR = 145
Running Index = 45
Max Cadence = 98
Avg Cadence = 84

Tuesday: short treadmill session
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 2.5 miles @ 5.0 mph (planned; actual included .5 of 7.0 mph)
Cool-down: .25 miles @ 3.0 mph

This was a short, quick session. I wanted to push the pace a bit, so the plan was to run the stress phase at 5.0 mph (12:00 pace). This was going well and I have an eye on my Fit-to-Fight assessment, so I ran the first half of mile 3 at 7 mph (8:34 pace). I am very happy with the result. I had no issues with the mechanics of running at that pace. That was a bit over 4 minutes continuous at the pace (and 1/3 the distance of the assessment). Heart rate and respiration were still climbing when I slowed back to 5.0, but I was still able to get enough air to sustain the effort when I got to the planned end of that burst. I will continue to add speed to my Tuesday session.

The reported pace is likely a bit fast as I haven't calibrated the foot pod to the new shoes and, while the treadmill may have been a bit fast at times, I don't think the peak paces were really as fast as shown.

Data:

Lap    Time    Lap Time  Max Avg Min Dist  min/mile  
A 1. 0:13:34.1 0:13:34.1 151 126  82 0.998  13:36  
A 2. 0:25:02.9 0:11:28.8 158 153 147 1.003  11:26  
A 3. 0:35:53.0 0:10:50.1 186 164 127 1.002  10:48  
1.   0:38:26.6 0:38:26.6 186 145  82 3.142  12:13