05-09-2010, 05:06 PM
TheEd,
Here is my 4K time trial report.
8:44 amï¼Åstarted warming up for 1.5 milesï¼Åpace 12 mins per mile. AHR 145, MHR 157. Ran to a middle school track, stretch for a few minutes.
4K time was 20:47. Checked the weather afterward, temperature around 78F(real feel 90F), wind 3mph SSE.
Splits:
1k. 5:03, pace 8:12, AHR 172, MHR 185, lowest 127
2k. 5:03, pace 8:12, AHR 187, MHR 191, lowest 185
3k. 5:24, pace 8:41, AHR 192, MHR 194, lowest 191
4k. 5:17, pace 8:30, AHR 193, MHR 196, lowest 190
After the second K, my heart rate was over 190, definitely not comfortable since I haven't run so hard in a long time. Slowed down quite a bit in the second half of the time trial.
Cool down 1.5 miles, pace 14:32 minutes per mile. AHR 169, heart rate was 166 at the end of cool down.
Here is my 4K time trial report.
8:44 amï¼Åstarted warming up for 1.5 milesï¼Åpace 12 mins per mile. AHR 145, MHR 157. Ran to a middle school track, stretch for a few minutes.
4K time was 20:47. Checked the weather afterward, temperature around 78F(real feel 90F), wind 3mph SSE.
Splits:
1k. 5:03, pace 8:12, AHR 172, MHR 185, lowest 127
2k. 5:03, pace 8:12, AHR 187, MHR 191, lowest 185
3k. 5:24, pace 8:41, AHR 192, MHR 194, lowest 191
4k. 5:17, pace 8:30, AHR 193, MHR 196, lowest 190
After the second K, my heart rate was over 190, definitely not comfortable since I haven't run so hard in a long time. Slowed down quite a bit in the second half of the time trial.
Cool down 1.5 miles, pace 14:32 minutes per mile. AHR 169, heart rate was 166 at the end of cool down.