long run plan today... 2 x 3 miles plus easy run. 1 segment early in the run and another segment late in the run. I did them mile 2-4 and then 13-15. goal was 9 min pace for those runs and 9:25 for the other times.
How I did: total time 2:26:27. plits 9:24, 8:51, 9:01, 8:57, 9:23, 9:21, 9:19, 9:16, 9:18, 9:11, 9:14, 9:15, 9:01, 8:49, 8:59, 9:07. The first 3 miles segment I was trying to keep the heart rate at 126. Then I was trying to keep it at 121. I was pretty successful at 121 but I really settled into a groove and the miles were faster than I had planned. the second faster segment I had to stay around 129-130 in order to get the pace. The last mile I ran most of it at 9:20 pace. but I picked up the pace the last 90 seconds.
average heart rate for the entire run was 124. average pace 9:09 (right on pcae for 4 hours).
|