The weather was a little cool today (40 Degrees) and there was a fairly strong breeze (20 mph). Although my Avg time was a few seconds slower than planned I feel this was a very sucessful run.
My running schedule has gotten a little messed up this week so I' going to have to run my long run tomorrow. I'ts only 13 miles but it is at a faster pace. Here's today's run:
| 12/23/2011 |
| Mile |
Time |
HR |
HR % |
Max HR |
| 1.25 |
Warm-up @ 8:45 |
|
|
|
| 1 |
7:10:00 |
154 |
80% |
|
| 2 |
7:33:00 |
160 |
85% |
|
| 3 |
6:49:00 |
160 |
85% |
|
| 4 |
6:53:00 |
160 |
85% |
|
| 5 |
7:00:00 |
161 |
85% |
|
| 6 |
7:06:00 |
166 |
89% |
|
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|
| 1.6 |
Cool-Down @ 8:45 |
|
|
|
| |
| Tempo Miles |
42:31:00 |
160 |
85% |
|
| Pace |
7:05:10 |
|
Total Miles |
8.85 |
| Small Loop + Smallville (Clockwise) |
| 40º w/20mph North Wind |
Target:
Tempo Run - 1 Warm-Up, Stretch, 6 Miles @ 7:00 pace, 1 mile cool-down
The wind made this run very tough. The first 2 miles were directly into the wind and uphill. Miles 3-4 were with the wind or with a cross wind. Mile 5 was with the wind but most |
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John 12:46
I have come as Light into the world...
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