Workout # 11 on the RLRF Program:
Today was a Tempo Run so I ran my small loop. As you can see I hit or beat the workout pace of 7:00 on all but one of the Tempo miles. This mile is 100' steady incline so it's a little tougher than the others. My final pace is basiclly the same as my best and only 5 mile race. It will be interesting in 2-3 weeks when I have to run 5 & 6 miles at 7:00 pace. Today I'm not sure I could have gone 6 miles at this pace. My legs are still doing fine, it's my aerobic that is still struggling.
| 12/1/2011 |
| Mile |
Time |
HR |
HR % |
Elev.
Change |
| 1.82 |
Warm-up |
|
|
|
| 1 |
6:42:00 |
148 |
76% |
-100' |
| 2 |
6:57:00 |
163 |
87% |
+ 75' |
| 3 |
7:06:00 |
167 |
89% |
+100' |
| 4 |
6:42:00 |
157 |
82% |
- 75' |
| |
|
|
|
|
| |
|
|
|
|
| 1 |
Cool-down |
|
|
| Warm-up & Cool-down Miles were 8:30 to 9:00 |
| Total |
27:27:00 |
|
|
|
| |
|
Total Miles |
6.82 |
| Tempo Miles |
27:27:00 |
159 |
83% |
|
| Pace |
6:51:45 |
|
|
|
| Small Loop |
| 40 Degrees (Wore 2 pairs of gloves, heavy underarmor top and light tights, cotton socks & beanie |
|
|
|
|
Target:
Tempo Run - 1 Warm-Up, Stretch, 4 Miles @ 7:00 pace, 1 Miles Cool-Down
Note: Wore 2 pairs of gloves, heavy underarmor top and light tights & shorts, cotton socks & beanie - this was just right |
|
|
On a side note, I've been in heavy roping practice the last few days to get prepared for the big finals in Las Vegas next week.
Joel 3:9
Announce this to the godless nations: Prepare for battle! Soldiers at attention! Present arms! Advance! Turn your shovels into swords, turn your hoes into spears. Let the weak one throw out his chest and say, "I'm tough, I'm a fighter." Hurry up, pagans! Wherever you are, get a move on! Get your act together. Prepare to be shattered by God!
| 