Ran and Rode today... 6 miles running with progressivly faster miles as JG recommended. I couldn't actually do the splits as he suggested but I was able to get a little faster on each one. I believe mile 6 was as far as I could go with this. I could not have run another one below 7:00 so I was a little disipointed with the results. I ran my loop, mile 1 is up and down but basiclly 0 elevation change mile 2 is mostly up hill, mile 3 is mostly down hill, mile 4 is all uphill, mile 5 is flat, mile 6 is flat, mile 7 is uphill.
9/25/2011 |
Mile |
Time |
HR |
HR % |
|
1 |
8:15:00 |
132 |
65% |
Ran the Loop |
2 |
7:58:00 |
150 |
78% |
3 |
7:35:00 |
150 |
78% |
4 |
7:34:00 |
159 |
84% |
5 |
7:20:00 |
164 |
87% |
6 |
7:00:00 |
168 |
90% |
7 |
|
|
|
Total |
45:42:00 |
154 |
80% |
Pace |
7:37:00 |
75º |
|
|
.25 miles warm-up,.75 cool-down - Total 7 miles |
Biked 24 mile in the middle of the day (103 degrees) @ a 16 mph avg speed. I was really tired after this ride...I guess it was the heat!
Galatians 6:9 Don't get tired of helping others. You will be rewarded when the time is right, if you don't give up.
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