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Training Log Archive: jfredrickson

In the 1 days ending Mar 9, 2006:

activity # timemileskm+m
  Road Run1 1:23:25 12.25(6:49) 19.71(4:14)
  Total1 1:23:25 12.25(6:49) 19.71(4:14)
averages - sleep:8

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Th

Thursday Mar 9, 2006 #

Road Run long 1:23:25 [2] 12.25 mi (6:49 / mi)
ahr:156 max:168 slept:8.0 shoes: Asics GT-2100 (2006)

I went for a nice long road run from my house. I was planning on taking it fairly easy after running intervals yesterday, but I was feeling so good that I couldn't help starting out a bit fast. Then I found myself at sub 7-minute-mile pace at the 4 mile mark and was still feeling great. So I decided to try to hold the pace and see how I did over the 12.25 mile course.

I ended up running every mile under 7 minutes except for the 11th mile which had a lot of climb. Overall I am pretty happy to see how strong I felt over such a long course at a decent pace.

I wanted to log this as a level 3 workout since that's what it felt like, but my average HR was only 156 which is barely a level 2. Maybe I need to consider different HR ranges for intensity levels on longer distances.

I took splits at most of the mile markers, so here is the breakdown. They are not all perfectly accurate, but they are at least within 100 meters. The first number is the mile marker, then the total time with the split in parenthesis. The last two numbers are average and max HR for the split.

1.) 6:44 (6:44) - 147 - 154
4.) 26:55 (20:11) - 151 - 166
5.) 33:33 (6:38) - 153 - 162
6.) 40:10 (6:36) - 158 - 163
7.) 47:02 (6:52) - 159 - 168
8.) 53:59 (6:57) - 163 - 168
9.) 60:29 (6:29) - 160 - 166
10.) 66:49 (6:20) - 160 - 166
11.) 74:38 (7:48) - 158 - 165
12.) 81:31 (6:53) - 153 - 166
12.25.) 83:25 (1:54) - 159 - 162

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