USAF Week 12 - Tuesday

Duration = 52:12
Distance = 4.00 (treadmill display)
Calories = 499
Max HR = 171
Avg HR = 153
Running Index = 41
Max Cadence = 103
Avg Cadence = 86

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

Warm-up: .25 miles @ 3.0 mph
Main: 3.5 miles @ 5.0 mph
Cool-down: .25 miles @ 3.0 mph

This turned out to be a lot more intense than I intended. I'm basically off low HR training for the immediate future. I will start back into low HR training after I recover from the Mardi Gras Marathon in February. Until then, I will be doing intense strength training in preparation for my USAF fitness assessment. As this interferes with the adaptation low HR training provides, I've decided to up the intensity across the board. Also, after I recover from the USAF Marathon in September, I will also being adding some intense speedwork to improve my 1.5 mile times.

Data:

Lap   Time    Lap Time  Max Avg Min
1.  0:14:02.6 0:14:02.6 159 129  86
2.  0:26:06.7 0:12:04.1 168 162 155
3.  0:38:08.2 0:12:01.5 169 166 160
4.  0:52:11.6 0:14:03.4 171 160 133