Curtis, Eric, Sam, and I ran together for this fourteen mile training run. Well, actually Sam started late and it took him about a mile to catch up with us. Curtis quit after the first 6 miles because he had a meeting to go to.
It was warmer than we expected, and after the first loop, we stopped and shed some clothes. I actually ran with less clothes than last Saturday. I thought it was a delightful day to run - not too cold and not too breezy. It was lightly snowing most of the time we were running, and I just loved it!
After doing the 6 mile loop, we decided to run the loop in reverse and then get the last couple of miles along Riverside.
There wasn't too much snow or ice along the route, except in just a few places, so we were able to run at a faster clip than the last two runs. Good job guys! 14.1 miles @ 8:18 pace.
Activity
Route:
| --
| Elev. Avg:
| 680 ft
|
Location:
| Tulsa, OK
| Elev. Gain:
| +0 ft
|
Date:
| 01/09/10
| Up/Downhill:
| [+610/-610]
|
Time:
| 08:00 AM
| Difficulty:
| 5.0 / 5.0
|
|
Weather:
| Light Snow
|
| 13 F temp; 72% humidity
|
| 13 F heat index; winds N 8
|
Distance:
| 14.10 miles
| |
|
Time:
| 1:57:01
|
Speed:
| 7.2 mph
| |
|
Pace:
| 8' 18 /mi
| Heart Rate:
| 154 bpm (Avg)
|
Calories:
| 1815
| | 172 bpm (Peak)
|
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
Zone
| Range
(bpm)
| Time
In Zone
| Distance
In Zone
|
|---|
Zone 5
| 161 - 179
| 0h 17m
| 14% 
| 2.19 mi
|
Zone 4
| 143 - 161
| 1h 43m
| 88% 
| 12.17 mi
|
Zone 3
| 125 - 143
| 0h 03m
| 2% 
| 0.32 mi
|
Zone 2
| 107 - 125
| 0h 01m
| 1% 
| 0.13 mi
|
Zone 1
| 90 - 107
| 0h 03m
| 2% 
| 0.07 mi
|
(none)
| out of range
| 0h 00m
| 0% 
| 0.00 mi
|
Splits
Mile
| Pace (min/mile)
| Speed (mph)
| Heart
Rate
| Elev
Gain
|
|---|
actual
| +/- avg
| actual
| +/- avg
|
|---|
1
| 8' 34
| +0' 16
| 7.0
| -0.2
| 149
| +23 ft
|
2
| 8' 43
| +0' 25
| 6.9
| -0.3
| 156
| +50 ft
|
3
| 8' 31
| +0' 13
| 7.0
| -0.2
| 151
| -16 ft
|
4
| 8' 29
| +0' 11
| 7.1
| -0.2
| 152
| +4 ft
|
5
| 8' 13
| -0' 05
| 7.3
| +0.1
| 153
| -13 ft
|
6
| 10' 02
| +1' 44
| 6.0
| -1.2
| 144
| -43 ft
|
7
| 8' 20
| +0' 02
| 7.2
| -0.0
| 158
| +62 ft
|
8
| 8' 31
| +0' 13
| 7.0
| -0.2
| 155
| -13 ft
|
9
| 8' 18
| +0' 00
| 7.2
| -0.0
| 153
| -4 ft
|
10
| 8' 13
| -0' 05
| 7.3
| +0.1
| 152
| +16 ft
|
11
| 8' 04
| -0' 14
| 7.4
| +0.2
| 154
| -43 ft
|
12
| 8' 15
| -0' 03
| 7.3
| +0.0
| 153
| -52 ft
|
13
| 8' 01
| -0' 17
| 7.5
| +0.2
| 158
| +4 ft
|
14
| 7' 40
| -0' 38
| 7.8
| +0.6
| 165
| -10 ft
|
end
| 7' 13
| -1' 05
| 8.3
| +1.1
| 169
| +36 ft
|
Versus average of 8' 18 min/mile
| |
|
No comments:
Post a Comment