Temp Run Today on the RLRF program. Scheduled was 5 miles Tempo but I went ahead and ran 6 to make up for my slacking on Tuesday :-) It's funny because when I finished the run I was thinking..."this run should have been a little easier", but as I now go back and look at my times and HR I realize that I ran a faster pace on this training run than I did in my 10K race last summer (7:00 @ 93HR pace vs 6:54 @ 87HR). I also know that I could have gained several seconds per mile if I were really racing. I was really spent when I finished the 10K race and after this run I felt great.
I ran in my new Kinvara 2 shoes. They feel good but I can tell the difference in lack of cushioning on the sole. I think my feet will be a little sore after running in these shoes.
| 1/19/2012 |
| Mile |
Time |
HR |
HR % |
Elev.
Change |
| 1.8 |
Warm-Up |
|
|
|
| 1 |
6:49:00 |
140 |
72% |
|
| 2 |
6:54:00 |
157 |
84% |
|
| 3 |
6:57:00 |
164 |
89% |
|
| 4 |
6:59:00 |
166 |
90% |
|
| 5 |
6:58:00 |
169 |
92% |
|
| 6 |
6:52:00 |
171 |
93% |
|
| 1 |
Cool-Down |
|
|
|
| |
|
|
|
|
| Total |
41:29:00 |
|
|
|
| |
|
Total Miles |
8.8 |
| Tempo Miles |
41:29:00 |
161 |
87% |
|
| Pace |
6:54:50 |
|
|
|
| Small Loop + Smallville |
| 55º - 10 mph Wind |
Target:
Tempo Run - 1 Easy, 5 Miles @ 7:00 pace
I decided to add 1 extra mile on the Tempo since I shorted my Repeats by 1000m on Tuesday.
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|
|
Matthew 5:41-42
41 If anyone forces you to go one mile, go with them two miles. 42 Give to the one who asks you, and do not turn away from the one who wants to borrow from you.
| 