Run fast

Legs were a little sore after yesterday's race. Ran over to Sugarhouse, did a couple of laps, did 2 miles on the treadmill, then ran home. I am a big believer of running on softer surfaces on days following races.

6:51 pace

Leg were more sore today than yesterday. 7:11 pace. Will probably do some cross training this evening.

I usually don't run in the evening so this was a change for me. Felt a little sluggish at first but was feeling good by the end.

1:07:48, 6:46 pace, started near Sugarhouse Park and ran up past zoo and back.

Time      Dis      Split     SD     SpPace     Elev. chg.
0:49:02  7.01    49:02   7.01   6:59         +285
0:55:19  8.00    6:17     0.99    6:24         -121
1:01:34  9.00    6:14     1.00    6:13         -95
1:07:43  10.01  6:08     1.00   6:08          -81

7.02 miles at 7:02 pace. Ran through the neighborhood I grew up in near Millcreek. Ahhhh....how nice.

6:58 pace.  I was dreading the change in weather but it wasn't so bad.  Fortunately the roads weren't icy.

Based on the relationship of my heart rate and pace during my run today I should be able to run a 4 minute mile at heart rate of 182 bpm. No problem, right?

I think a logarithmic equation would be more accurate but to get a good estimate of that I would need more data.  With this data I have here using a log equation results in a heart rate of 184 for a 4 min. mile and 203 for a 3 min. mile.  My heart rate might be able to get to 203 but I am certain that I can't run a 3 min. mile. I wish.

Linear: Time = -.0665 * HR + 16.109

Log Equation: Time = -9.495 * ln(HR) + 53.696