Yeah...I completed the 20 mile RLRF workout on pace. It was on the TM but I'm hoping I don't get called on it and disqualified :-) This is my third attempt to complete this workout on pace. It's funny because three weeks ago I skipped three weeks out and ran 18.5 @ 8:03 (on the road). I guess I've had a mental block on the 20 miler. I'm still a little concerned because this 20 miler on the TM seemed harder than the 18.5 on the road, even though the 18.5 miler was a lot faster than todays run.
I drank 40 oz of Gatorade and 32 oz of water throughout this run. This seemed to be about right on the fluids. I should probably eat some goo next time on this long a run.
On the roping note, today is an off day for me. Tomorrow will be the Finals where I rope one more steer for the bigger prize money. I've won my entires and expenses back already, now's the time for profit!
| 12/9/2011 |
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:26:00 |
143 |
73% |
|
| 2 |
8:26:00 |
144 |
74% |
|
| 3 |
8:26:00 |
147 |
76% |
|
| 4 |
8:26:00 |
146 |
75% |
|
| 5 |
8:26:00 |
148 |
76% |
|
| 6 |
8:26:00 |
150 |
78% |
|
| 7 |
8:26:00 |
151 |
78% |
|
| 8 |
8:26:00 |
150 |
78% |
|
| 9 |
8:26:00 |
150 |
78% |
|
| 10 |
8:26:00 |
151 |
78% |
|
| 11 |
8:26:00 |
152 |
79% |
|
| 12 |
8:26:00 |
154 |
80% |
|
| 13 |
8:26:00 |
151 |
78% |
|
| 14 |
8:26:00 |
153 |
80% |
|
| 15 |
8:26:00 |
154 |
80% |
|
| 16 |
8:26:00 |
155 |
81% |
|
| 17 |
8:26:00 |
156 |
82% |
|
| 18 |
8:15:00 |
159 |
84% |
|
| 19 |
8:06:00 |
159 |
84% |
|
| 20 |
7:20:00 |
163 |
87% |
|
| 21 |
Cool-Down |
|
|
|
| |
|
|
|
|
| Total |
167:03:00 |
152 |
79% |
|
| Pace |
8:21:09 |
|
|
|
| Where Run |
| 68 Degrees |
Target:
Long Run - 20 Miles @ 8:26
The treadmill would only run for 30 minutes and then stop so I reset it every 3 miles but only took about 10-15 seconds to do that. |
|
|
|
|
Ecclesiastes 3:1
"To everything there is a season, A time for every purpose under heaven" | 