Duration = 30:01
Distance = 2.79
Calories = 279
Max HR = 178
Avg HR = 150
Running Index = 49
Max Cadence = 108
Avg Cadence = 93
Short run/walk this evening while my wife read accounts from The Darwin Awards. Run intervals were 4 minutes with the first at 5.0 mph, then alternating 6.0 and 7.0 for the remainder of the session. Walk intervals were 1 minute at 3.0 mph. Short cool-down at 3.0 for about 3 minutes.
I'm pushing the 7.0 mph intervals with the goal of moving to all 7.0 mph run intervals. Time will tell. Challenge for this weekend will be finding time to run while travelling. That would be preferable to running on the treadmill Sunday night.
Showing posts with label books. Show all posts
Showing posts with label books. Show all posts
02 April 2009
02 March 2009
New Shoes
Duration = 45:13
Distance = 2.99
Calories = 256
Max HR = 128
Avg HR = 114
Running Index = 52
Max Cadence = 74
Avg Cadence = 70
Starting this week with new shoes. I plan to wear them for the whole week. I had a minor issue getting the HRM to note the new shoes. I had to turn on the option for the second pair of shoes and associate the stride sensor with them. These shoes are a touch smaller than my other pair and, as such, may fit better.
After getting started at 3.0 mph for a few minutes, I increased the grade to 3.0%. I eventually pushed the speed to 3.8 mph. I never got above Zone 2 during this walk. I have to remember that these are supposed to be easy days, but I need some aerobic effect.
Jeff Galloway's book, Training Programs, and an interval timer came in the mail today. Hopefully, the book will give a better idea how I'm supposed to approach each of these sessions. His website was less than clear.
Distance = 2.99
Calories = 256
Max HR = 128
Avg HR = 114
Running Index = 52
Max Cadence = 74
Avg Cadence = 70
Starting this week with new shoes. I plan to wear them for the whole week. I had a minor issue getting the HRM to note the new shoes. I had to turn on the option for the second pair of shoes and associate the stride sensor with them. These shoes are a touch smaller than my other pair and, as such, may fit better.
After getting started at 3.0 mph for a few minutes, I increased the grade to 3.0%. I eventually pushed the speed to 3.8 mph. I never got above Zone 2 during this walk. I have to remember that these are supposed to be easy days, but I need some aerobic effect.
Jeff Galloway's book, Training Programs, and an interval timer came in the mail today. Hopefully, the book will give a better idea how I'm supposed to approach each of these sessions. His website was less than clear.
05 January 2009
Week 1 Monday - 3-mile Run
Duration = 34:52
Distance = 3.06
Calories = 292
Max HR = 164
Avg HR = 151
Running Index = 42
Max Cadence = 95
Avg Cadence = 93
This was a good day. Heart rate was lower than yesterday for the same speed all the way to the end of the run. This is right in the target for an "easy" run and it felt easier. Only other item of note is that (with my and my wife's sessions on the treadmill) we finished the book we were reading. Tomorrow, we start another Honor Harrington.
Distance = 3.06
Calories = 292
Max HR = 164
Avg HR = 151
Running Index = 42
Max Cadence = 95
Avg Cadence = 93
This was a good day. Heart rate was lower than yesterday for the same speed all the way to the end of the run. This is right in the target for an "easy" run and it felt easier. Only other item of note is that (with my and my wife's sessions on the treadmill) we finished the book we were reading. Tomorrow, we start another Honor Harrington.
04 January 2009
Setting up for the next cycle
Duration = 40:23
Distance = 3.55
Calories = 372
Max HR = 173
Avg HR = 158
Running Index = 40
Max Cadence = 94
Avg Cadence = 91
Freezing rain and fog didn't sound to appealing, so I did today's run on the treadmill. I started at 5.0 mph for about 7 minutes, then increased to my target speed of 5.2. I maintained this for the rest of the 40 minutes. I then did a cool-down for about 10 minutes. One (significant) benefit of using the treadmill is being read to by my wife while I'm running. Today was from Marque and Reprisal by Elizabeth Moon.
As previously mentioned, I will be only recording the "quality" part of the session with the HRM. This should remove a bit of the noise I have in the data I'm tracking. I still haven't calibrated the stride sensor. I will do this the next time I'm on a measured course. This will be no later than the planned race on 1 February.
Today's session is the last based on the Level 1 - Red Intermediate Plan. Starting tomorrow, I will be following Hal Higdon's 10K Training: Intermediate Program modified into a 14 week plan. I will follow the weeks through Week 6 (including the 5K race at the end of Week 4), then I will start over at Week 1 and follow the plan through my planned 10K in April. The hardest part of this plan is figuring out what to do for the 60 minutes of cross-training each Saturday. I will do a time trial at the end of week 4 then second time I get to it in mid-March.
Distance = 3.55
Calories = 372
Max HR = 173
Avg HR = 158
Running Index = 40
Max Cadence = 94
Avg Cadence = 91
Freezing rain and fog didn't sound to appealing, so I did today's run on the treadmill. I started at 5.0 mph for about 7 minutes, then increased to my target speed of 5.2. I maintained this for the rest of the 40 minutes. I then did a cool-down for about 10 minutes. One (significant) benefit of using the treadmill is being read to by my wife while I'm running. Today was from Marque and Reprisal by Elizabeth Moon.
As previously mentioned, I will be only recording the "quality" part of the session with the HRM. This should remove a bit of the noise I have in the data I'm tracking. I still haven't calibrated the stride sensor. I will do this the next time I'm on a measured course. This will be no later than the planned race on 1 February.
Today's session is the last based on the Level 1 - Red Intermediate Plan. Starting tomorrow, I will be following Hal Higdon's 10K Training: Intermediate Program modified into a 14 week plan. I will follow the weeks through Week 6 (including the 5K race at the end of Week 4), then I will start over at Week 1 and follow the plan through my planned 10K in April. The hardest part of this plan is figuring out what to do for the 60 minutes of cross-training each Saturday. I will do a time trial at the end of week 4 then second time I get to it in mid-March.
Subscribe to:
Comments (Atom)
