Evening: 14.04 miles on a hot windy afternoon. I ran with this one again with my new running partner. We ran a couple warm-up miles then went into our workout of 3-2-2-1 @ 5:35-5:45 goal effort. Well we struggled a bit with the heat and the wind so it wasn't the prettiest workout, but not a lack of effort! For the 3 mile we went 5:36 w/wind, 5:38 w/last quarter mile into the wind, 5:53 all into the wind and all uphill. Took 90 sec. recovery jog and then went 5:42 all into the wind, then 5:56 into the wind and mostly uphill. We grabbed some water at Andrew's house, our throats were bone dry and the heat was getting to us. I was questioning if we'd be able to finish the workout. After about a good 3 minute rest we went back out for a 5:32, 5:39 all but a 1/2 mile into the wind with some downhill. I lady pulled out of a gas station and almost made me a hood ornament. Andrew probably saved me with a warning, somehow I got out of the way. We both decided to just run the last mile as a 1/2 mile and called it quits for the day. Heat acclimation charts show this workout needed to be around an average of 5:50, but we hit an average of 5:42 for the entire 7.5 miles of tempo. Avg run pace 6:40 pace Predicted 3 M Finish Times by Temperature (just for the 3 mile tempo portion) http://www.runworks.com/calculator.html Temperature Time min/km min/mile 60F/16C or below 17:00.0 3:31.3 5:40.0 (ideal temp and avg pace we wanted) 65F/18C 17:06.6 3:32.6 5:42.2 70F/21C 17:13.8 3:34.1 5:44.6 75F/24C 17:21.7 3:35.8 5:47.2 80F/27C 17:30.2 3:37.5 5:50.1 our 1st 3 mile tempo was 5:42 average, so we probably ran too hard if comparing what we wanted to run for an ideal 60 degree of 5:40 avg. 85F/29C 17:39.4 3:39.4 5:53.1 90F/32C 17:49.2 3:41.5 5:56.4 95F/35C 17:59.7 3:43.6 5:59.9 100F/38C 18:10.8 3:45.9 6:03.6 Calculations are based on data from Daniels' Running Formula by Jack Daniels PhD.
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