|Start Time||10/31/2015 6:50 AM (UTC-05:00)||Category||My Activities:Running|
|Avg. pace||08:37 min/mi||Max. pace||07:09 min/mi|
|Avg. heart rate||148.8 bpm||Max. heart rate||174.6 bpm|
|Avg. cadence||88.4 rpm||Max. cadence||93.0 rpm|
|Weather||Rain; 72.3 °F|
(7M @ > 8:47 then each mile faster until last = 7:57 )
Started late after waiting for rain storm to pass. First 4.5M were dry but then it started raining really hard for about 5M, eased up for about 10-15 minutes then came down moderately hard the rest of the way. No big deal. Once you're wet, you're wet. And with the temperature in the 70's, it was probably better the sun didn't come out after the rain. The humidity would almost certainly be unbearable.
Wasn't really sure how this was going to turn out. Today marks 4 weeks since the marathon and I haven't even approached a double digit mile run; let alone a healthy progression. The first few miles of cranking the pace down had me wondering if I could manage the back end of this run. But with each mile, I embraced a new challenge and was able to execute and achieve each objective.
Left hamstring became oddly "warm" about half way through. I'm sure that's not a good sign but at least that was the extent of the issue. I'm icing it now and will take full advantage of tomorrow's rest day.
I'm really happy with the 45-mile week I just put in the books.
|1||6:50:54 AM||0.00 mi||00:09:21.0||1.00 mi||09:21 min/mi||86.2 rpm||145.7 bpm (82%)|
|2||7:00:14 AM||1.00 mi||00:08:55.2||1.00 mi||08:55 min/mi||87.8 rpm||133.3 bpm (75%)|
|3||7:09:08 AM||2.00 mi||00:08:54.0||1.00 mi||08:54 min/mi||89.2 rpm||140.3 bpm (79%)|
|4||7:18:02 AM||3.00 mi||00:08:54.3||1.00 mi||08:54 min/mi||89.4 rpm||144.5 bpm (82%)|
|5||7:26:57 AM||4.00 mi||00:08:49.2||1.00 mi||08:49 min/mi||88.4 rpm||145.5 bpm (82%)|
|6||7:35:47 AM||5.00 mi||00:09:04.4||1.00 mi||09:04 min/mi||86.1 rpm||146.6 bpm (83%)|
|7||7:44:51 AM||6.00 mi||00:08:53.0||1.00 mi||08:53 min/mi||87.2 rpm||146.7 bpm (83%)|
|8||7:54:44 AM||7.00 mi||00:08:40.3||1.00 mi||08:40 min/mi||87.2 rpm||148.7 bpm (84%)|
|9||8:03:24 AM||8.00 mi||00:08:32.6||1.00 mi||08:33 min/mi||89.2 rpm||149.2 bpm (84%)|
|10||8:11:57 AM||9.00 mi||00:08:27.9||1.00 mi||08:28 min/mi||89.8 rpm||151.5 bpm (86%)|
|11||8:20:25 AM||10.00 mi||00:08:13.1||1.00 mi||08:13 min/mi||89.5 rpm||153.3 bpm (87%)|
|12||8:28:38 AM||11.00 mi||00:08:09.9||1.00 mi||08:10 min/mi||88.5 rpm||158.1 bpm (89%)|
|13||8:36:48 AM||12.00 mi||00:07:58.2||1.00 mi||07:58 min/mi||90.4 rpm||159.7 bpm (90%)|
|14||8:44:46 AM||13.00 mi||00:07:46.3||1.00 mi||07:46 min/mi||89.5 rpm||161.7 bpm (91%)|
|15||8:52:32 AM||14.00 mi||00:01:27.1||0.19 mi||07:30 min/mi||89.2 rpm||162.0 bpm (92%)|
|Totals:||02:02:01.0||14.16 mi||08:37 min/mi||88.4 rpm||148.8 bpm (84%)|