This is the first 20 mile run in months...maybe since January. I was very concerned that it might be a run-fail but the further I ran the more conficent I became. I pushed the last three miles and pushed to above 90% effort at the end. The weather cooporated and gave me a chance to run without overheating. This ranks 4th of all my (20) 20 mile runs I have done with an avg of 80% effort overall.
Nice progression on each 5 mile Avg going from 7:52 - 7:47 - 7:33 - 7:19 pace.
I needed this run!
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:01:00 |
156 |
83% |
|
| 2 |
7:55:00 |
139 |
72% |
|
| 3 |
7:55:00 |
142 |
74% |
|
| 4 |
7:45:00 |
144 |
75% |
|
| 5 |
7:46:00 |
144 |
75% |
7:52:24 |
| 6 |
8:01:00 |
139 |
72% |
145 |
| 7 |
7:45:00 |
150 |
79% |
|
| 8 |
7:41:00 |
142 |
74% |
|
| 9 |
7:49:00 |
148 |
78% |
|
| 10 |
7:42:00 |
149 |
78% |
7:47:36 |
| 11 |
7:39:00 |
149 |
78% |
146 |
| 12 |
7:34:00 |
150 |
79% |
|
| 13 |
7:42:00 |
150 |
79% |
|
| 14 |
7:18:00 |
156 |
83% |
|
| 15 |
7:35:00 |
159 |
85% |
7:33:36 |
| 16 |
7:34:00 |
160 |
85% |
153 |
| 17 |
7:29:00 |
161 |
86% |
|
| 18 |
7:09:00 |
162 |
86% |
|
| 19 |
7:11:00 |
166 |
88% |
|
| 20 |
7:14:00 |
172 |
92% |
7:19:24 |
| 0.33 |
Slow-Cool Down |
|
164 |
| Total |
152:45:00 |
152 |
80% |
|
| Pace |
7:38:15 |
|
|
WT |
| Temp |
45/53 |
Humidity |
65/74 |
158.5 |
| Dew Point |
34/45 |
Wind |
|
156 |
Let us come before him with thanksgiving and extol him with music and song. For the LORD is the great God, the great King above all gods.
| 