Friday, July 10, 2009

10MILE SLOW PROGRESSION LONG RUN

Plan for today was 10 miles:
First 4 miles @9:30
Next 4 miles @9:15
Last 2 miles @ no slower than 9:00

Legs felt good, tho at the start felt like cob webs, but by mile two they set into the grove. First 2 miles were uphill, which accounts for the higher HR, but again, no huffing and puffing so alls good. For the last 2 miles my legs just wanted to take off, but I held back and kept it in check with the plan. Nice breeze during the run and at end barely broke a sweat. During todays run I sipped powerade cut with water every 2 miles. Trying to acclimate myself hydration wise for the marathon.

10 miles in 1:32:49 avg pace 9:16

Avg HR 144 Cardiac Drift: 159

M1 - 9:35 Avg HR 139 Cardiac Drift: 150
M2 - 9:37 Avg HR 147 Cardiac Drift: 155
M3 - 9:31 Avg HR 140 Cardiac Drift: 153
M4 - 9:31 Avg HR 142 Cardiac Drift: 149
M5 - 9:12 Avg HR 147 Cardiac Drift: 159
M6 - 9:11 Avg HR 147 Cardiac Drift: 155
M7 - 9:14 Avg HR 143 Cardiac Drift: 150
M8 - 9:15 Avg HR 145 Cardiac Drift: 153
M9 - 8:47 Avg HR 148 Cardiac Drift: 155
M10-8:53 Avg HR 147 Cardiac Drift: 157

Recovery week is over tomorrow, I am definitely ready for next weeks workouts:)!!

2 comments:

Gina Harris said...

Very awesome run! The splits were great.

430orbust said...

Wow - great consistency!