10.25 miles total today. 7.5 miles keeping my HR between 140-145 BPM (70-75% Max) and then 2.5 miles fast finish. The fast miles ended up being a little below 7:00 pace.
Mile |
Time |
HR |
HR % |
|
1 |
8:14:00 |
130 |
65% |
|
2 |
8:37:00 |
140 |
72% |
|
3 |
8:16:00 |
142 |
74% |
|
4 |
9:21:00 |
144 |
75% |
|
5 |
7:52:00 |
143 |
74% |
|
6 |
8:13:00 |
142 |
74% |
|
7 |
8:35:00 |
144 |
75% |
|
7.5 |
4:29:00 |
145 |
76% |
|
Total |
63:37:00 |
141 |
73% |
|
Pace |
8:28:56 |
|
|
|
1 |
6:51:00 |
159 |
85% |
|
2 |
6:54:00 |
168 |
89% |
|
2.5 |
3:32:00 |
173 |
93% |
|
.25 Mile Slow-Cool Down |
|
|
Total |
17:17:00 |
167 |
89% |
|
Pace |
6:54:48 |
|
|
WT |
Temp |
70 |
Humidity |
82 |
|
Dew Point |
61 |
Wind |
13 |
155 |
Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity, and sound speech that cannot be condemned, so that an opponent may be put to shame, having nothing evil to say about us.
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