|Name||20M Aerobic Time Trial|
|Start Time||8/29/2015 5:34 AM (UTC-05:00)||Category||My Activities:Running|
|Avg. pace||10:42 min/mi||Max. pace||07:12 min/mi|
|Avg. heart rate||139.9 bpm||Max. heart rate||160.6 bpm|
|Weather||Sunny; 71.7 °F|
20M aerobic time trial (HR < 143 bpm [> 132])
Needed this one - physically and mentally. It was tough but I got it in.
Ate 3/8 cup instant rice cereal with 3/4 cup almond milk and 1 heaping tablespoon of brown sugar. Also drink 1 cup of diet V8 berry blend splash. Into the run, I realized the heavy carbs really weren't going to be doing much good if I stayed focused and didn't go anaerobic during this run. Pretty sure I was dehydrated from yesterday. Started feeling light headed a little before 2 hours into it. Detoured to the high school track for the water fountain. Felt better after drinking.
Heart rate acted as governor. Seemed like the run was phased though. Almost like first hour, second hour third hour, and remainder. Held on during the third hour by cycling though 4 proprioceptive cues: high knees, stand tall, under a ceiling, and running on ice. This kept my mentally engaged and focused on achieving something rather than focusing on how I felt.
Glad I did this. Debated a lot about attempting 20 miles on less-than-100% hamstring. But decided I'd need to take a chance or two sometime during the remainder of this cycle. I'd rather take the risk now than at the marathon or later in the cycle when there is less training effect to be gained.
Hamstring reminded it was there throughout but didn't ever seem to get overly distressed. Hope it recovers well tomorrow.
I haven't soloed for 20 many times. This one went oddly better than others. Probably because it was so much slower than the others.
|1||5:34:28 AM||0.00 mi||00:09:24.3||1.00 mi||09:24 min/mi||132.9 bpm (75%)|
|2||5:43:52 AM||1.00 mi||00:09:49.3||1.00 mi||09:49 min/mi||137.3 bpm (78%)|
|3||5:53:42 AM||2.00 mi||00:09:56.3||1.00 mi||09:56 min/mi||138.8 bpm (78%)|
|4||6:03:39 AM||3.00 mi||00:10:03.0||1.00 mi||10:03 min/mi||139.7 bpm (79%)|
|5||6:13:42 AM||4.00 mi||00:10:01.8||1.00 mi||10:02 min/mi||138.7 bpm (78%)|
|6||6:23:43 AM||5.00 mi||00:09:55.5||1.00 mi||09:56 min/mi||137.9 bpm (78%)|
|7||6:35:35 AM||6.00 mi||00:10:06.7||1.00 mi||10:07 min/mi||139.6 bpm (79%)|
|8||6:45:42 AM||7.00 mi||00:10:16.3||1.00 mi||10:16 min/mi||139.2 bpm (79%)|
|9||6:55:59 AM||8.00 mi||00:10:18.6||1.00 mi||10:19 min/mi||139.1 bpm (79%)|
|10||7:06:23 AM||9.00 mi||00:10:19.6||1.00 mi||10:20 min/mi||138.4 bpm (78%)|
|11||7:16:43 AM||10.00 mi||00:10:22.9||1.00 mi||10:23 min/mi||138.8 bpm (78%)|
|12||7:27:13 AM||11.00 mi||00:10:25.6||1.00 mi||10:26 min/mi||139.4 bpm (79%)|
|13||7:37:39 AM||12.00 mi||00:10:53.8||1.00 mi||10:54 min/mi||139.2 bpm (79%)|
|14||7:50:34 AM||13.00 mi||00:10:42.6||1.00 mi||10:43 min/mi||140.0 bpm (79%)|
|15||8:01:17 AM||14.00 mi||00:10:58.0||1.00 mi||10:58 min/mi||141.2 bpm (80%)|
|16||8:12:15 AM||15.00 mi||00:11:28.7||1.00 mi||11:29 min/mi||141.9 bpm (80%)|
|17||8:23:44 AM||16.00 mi||00:11:45.1||1.00 mi||11:45 min/mi||142.6 bpm (81%)|
|18||8:35:31 AM||17.00 mi||00:11:57.0||1.00 mi||11:57 min/mi||143.0 bpm (81%)|
|19||8:47:36 AM||18.00 mi||00:12:33.9||1.00 mi||12:34 min/mi||142.6 bpm (81%)|
|20||9:00:11 AM||19.00 mi||00:12:21.8||0.99 mi||12:32 min/mi||144.9 bpm (82%)|
|Totals:||03:33:42.0||19.99 mi||10:42 min/mi||139.9 bpm (79%)|