16M w/6x3'@7:05

 

Summary

Name	16M w/6x3'@7:05
Location	Houston, TX
Start Time	11/5/2014 5:47 AM (UTC-06:00)		Category	My Activities:Running
Distance	16.42 mi		Time	02:18:04.0
Time Moving	02:18:04.0		Stopped	00:00:12.0
Average pace	08:24 min/mi		Max. pace	06:29 min/mi
Average heart rate	156 bpm		Max. heart rate	174 bpm
Average cadence	90 rpm		Max. cadence	98 rpm
Weather	Partly cloudy; 65.8 °F
Notes	OBJECTIVE 16M w/6x3' @ 7:05 & 2' active recoveries First of the midweek "Big Workouts" for this cycle. Wasn't sure I was ready for it. But it turned out okay. The mid-run intervals were fine. They stretched me ... slightly ... but were very manageable in the context of throwing them into a long run. The next time a similar workout comes up, I think I'll push the intervals out later in the run. I think rolling into these after 4 miles was a little early and made the last quarter of the run seem longer and tougher than it needed to. Or maybe that was just the distance itself without the benefit of training partners ...? Glad it's done.

Splits

No	Start Time	Start Distance	Duration	Distance	Average Pace	Average Cadence	Average Heart rate	Heart beats per mi
1	5:47:27 AM	0.00 mi	00:34:56	4.02 mi	08:41 min/mi	89 rpm	150 bpm (85%)	1303 bpmi
2	6:23:20 AM	4.02 mi	00:03:02	0.44 mi	06:58 min/mi	93 rpm	164 bpm (93%)	1147 bpmi
3	6:26:23 AM	4.46 mi	00:02:00	0.21 mi	09:21 min/mi	87 rpm	160 bpm (90%)	1494 bpmi
4	6:28:23 AM	4.67 mi	00:03:04	0.43 mi	07:03 min/mi	94 rpm	166 bpm (94%)	1170 bpmi
5	6:31:27 AM	5.11 mi	00:02:00	0.22 mi	09:16 min/mi	87 rpm	157 bpm (89%)	1455 bpmi
6	6:33:28 AM	5.32 mi	00:03:02	0.43 mi	07:00 min/mi	94 rpm	167 bpm (94%)	1168 bpmi
7	6:36:30 AM	5.76 mi	00:02:00	0.21 mi	09:46 min/mi	87 rpm	160 bpm (90%)	1562 bpmi
8	6:38:31 AM	5.96 mi	00:03:03	0.43 mi	07:03 min/mi	94 rpm	166 bpm (94%)	1175 bpmi
9	6:41:35 AM	6.40 mi	00:02:02	0.22 mi	09:16 min/mi	88 rpm	159 bpm (90%)	1473 bpmi
10	6:43:38 AM	6.62 mi	00:03:09	0.46 mi	06:52 min/mi	95 rpm	169 bpm (96%)	1163 bpmi
11	6:46:47 AM	7.08 mi	00:01:59	0.19 mi	10:34 min/mi	86 rpm	160 bpm (90%)	1688 bpmi
12	6:48:47 AM	7.27 mi	00:03:04	0.44 mi	07:01 min/mi	95 rpm	169 bpm (95%)	1186 bpmi
13	6:51:52 AM	7.70 mi	00:02:16	0.23 mi	10:04 min/mi	87 rpm	158 bpm (89%)	1590 bpmi
14	6:54:08 AM	7.93 mi	01:12:19	8.50 mi	08:30 min/mi	90 rpm	155 bpm (88%)	1320 bpmi
Totals:			02:18:04.0	16.42 mi	08:24 min/mi	90 rpm	156 bpm (88%)	1309 bpmi

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