Tuesday, February 23, 2010

Goal Pace/Tempo Pace/Goal Pace

The commander wanted me to run with him today and for once that coincided with my speed/pace day, so I actually got a really good workout in leaving Chuck and the commander at about the 4 mile mark to finish over 8 miles, short of the 9 miles I was supposed to do but an improvement over the 7 I did for the same workout last week. Here's the data:

Distance : 8:18mi
Total Time: 1:14:35
AVG Pace: 9:07
Total Calories: 1250
AVG HR: 167 bpm
Max HR: 183 bpm
Lap 1: 2mi AVG Pace 9:27
Lap 2: 2mi AVG Pace 8:08
Lap 3: .25 mi AVG Pace 8:25 (Supposed to be a quick cool down reset prior to the 2d Tempo. I didn't hear the alarm and maintained a faster pace)
Lap 4: 2mi AVG Pace 8:25
Lap 5: 1.93 mi AVG Pace 9:18 (I cut this one short mainly because I wussed out because it had started to rain)
Zone 1 Time: 0:14 Distance: 111ft
Zone 2 Time: 0:06 Distance: 36ft
Zone 3 Time: 13:39 Distance: 1.4 mi
Zone 4 Time: 51.26 Distance: 5.7 mi
Zone 5 Time: 11:42 Distance: 1.3 mi

When compared to last week this was a great run. I went a mile further and my pace was better and when you look at the HR data I flipflopped my Zone 4 and Zone 5 distance and times. I really hope I don't lose too much ground in the next 3 weeks since it looks like I'm starting to get in the groove.


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