20-04-2014, 10:45 AM
Hi Ed
Work got in the way yesterday and I didn't get out so combined both days into a long easy run today - hope that was OK?
It's a run I've done many, many times and I had to fight the temptation to push on as I know pretty well all the various 'split' points, however I kept the pace and HR very easy all the way around.
Distance: 10.39 mi
Time: 1:43:45
Avg Pace: 10:00 min/mi
Elevation Gain: 1,410 ft
Avg HR: 143 bpm
Splits were;
1 9:50.4 1.00 9:50
2 9:44.6 1.00 9:45
3 10:53.4 1.00 10:53
4 10:53.4 1.00 10:53
5 11:05.2 1.00 11:05
6 9:52.0 1.00 9:52
7 9:16.7 1.00 9:17
8 9:53.6 1.00 9:54
9 10:34.0 1.00 10:34
10 8:57.7 1.00 8:58
11 3:01.7 0.39 7:42
Felt really good and I actually had something left in my legs at the end.
Fartlek tomorrow - was planning the 10K pace session then a short easy trail run with a few hard hills?
Thanks
Keith
Work got in the way yesterday and I didn't get out so combined both days into a long easy run today - hope that was OK?
It's a run I've done many, many times and I had to fight the temptation to push on as I know pretty well all the various 'split' points, however I kept the pace and HR very easy all the way around.
Distance: 10.39 mi
Time: 1:43:45
Avg Pace: 10:00 min/mi
Elevation Gain: 1,410 ft
Avg HR: 143 bpm
Splits were;
1 9:50.4 1.00 9:50
2 9:44.6 1.00 9:45
3 10:53.4 1.00 10:53
4 10:53.4 1.00 10:53
5 11:05.2 1.00 11:05
6 9:52.0 1.00 9:52
7 9:16.7 1.00 9:17
8 9:53.6 1.00 9:54
9 10:34.0 1.00 10:34
10 8:57.7 1.00 8:58
11 3:01.7 0.39 7:42
Felt really good and I actually had something left in my legs at the end.
Fartlek tomorrow - was planning the 10K pace session then a short easy trail run with a few hard hills?
Thanks
Keith