Completed my RLRF long run for today a little faster and longer than scheduled. I was pretty much beat after this run. My legs were tired the entire day.
|
6/2/2012
|
|
|
|
|
|
Mile
|
Time
|
HR
|
HR %
|
|
|
1
|
7:39:00
|
129
|
65%
|
|
|
2
|
7:53:00
|
148
|
78%
|
|
|
3
|
8:04:00
|
148
|
78%
|
|
|
4
|
8:00:00
|
145
|
76%
|
|
|
5
|
8:03:00
|
145
|
76%
|
|
|
6
|
8:01:00
|
147
|
77%
|
|
|
7
|
8:22:00
|
152
|
80%
|
|
|
8
|
7:51:00
|
150
|
79%
|
|
|
9
|
8:04:00
|
151
|
80%
|
|
|
10
|
7:27:00
|
156
|
83%
|
|
|
11
|
8:00:00
|
156
|
83%
|
|
|
12
|
8:08:00
|
156
|
83%
|
|
|
13
|
7:47:00
|
156
|
83%
|
|
|
14
|
8:02:00
|
154
|
82%
|
|
|
15
|
8:15:00
|
155
|
82%
|
|
|
16
|
8:17:00
|
160
|
86%
|
|
|
17
|
7:56:00
|
160
|
86%
|
|
|
17.5
|
3:41:00
|
160
|
86%
|
|
|
Total
|
139:30:00
|
152
|
80%
|
|
|
Pace
|
7:58:17
|
|
|
|
|
Small Loop + Smallville 2X
|
|
|
|
|
70º - 93% Humidity
|
|
|
|
|
Target:
Long Run - 15 @ 8:11 Pace
Notes:
5 Seconds per mile faster and 3 BPM less than my previous RLRF training run. 2.5 Miles longer than scheduled.
|
Romans 10:9-11
9 That if you confess with your mouth, “Jesus is Lord,†and believe in your heart that God raised him from the dead, you will be saved. 10 For it is with your heart that you believe and are justified, and it is with your mouth that you confess and are saved. 11 As the Scripture says, “Anyone who trusts in him will never be put to shame.†| 