It was a windy and rainy day today, but as always we survived. We started out with Sam, Brian, Fred, Chris, and Eric in the lead, and Jill and I following not far behind. After a short potty break Eric fell back and ran with me and Jill. Rachel was running with us this week after a running a marathon personal best of 3:53 in Houston last week. I think she ran with Larry, Patty and the rest of the Dominators, but then she dropped out early. I also saw Shana and Kayla, and it seems like maybe a few more of our "Elite" group, but they got lost (to me) in the crowd. Curtis ran with the group on Turkey Mountain.
Going south against the wind we kept a steady pace until we got to where I44 crossed the trail. All but Eric and I turned back there. Eric and I continued until the trail crossed the railroad tracks. We picked up the pace on the way back and kept below an 8 minute pace the whole way.
It was a good run, and after we got back to Veterans' Park I went out for a little over 3 miles to make it an even 15 for the day.
My training this week:
- Monday: 6.5 miles @ 8:13 pace
- Tuesday: run 1 was a fartlek, 6.1 miles averaging 7:57. run 2 was an easy 5.1 @ 9:11 pace
- Thursday: run 1 was a slowish tempo, 3.8 miles @ 7:43. run 2 was 8.2 miles with Eric with 4 mile repeats (6:50, 7:00, 6:56, 6:53)
- Saturday: 15 miles
- Total: 44.7 miles
Activity
Route:
| --
| Elev. Avg:
| 625 ft
|
Location:
| Tulsa, OK
| Elev. Gain:
| -4 ft
|
Date:
| 01/23/10
| Up/Downhill:
| [+475/-479]
|
Time:
| 08:00 AM
| Difficulty:
| 3.4 / 5.0
|
|
Weather:
| Light Rain Fog/Mist
|
| 50 F temp; 92% humidity
|
| 50 F heat index; winds SE 10
|
Distance:
| 11.91 miles
| |
|
Time:
| 1:38:35
|
Speed:
| 7.2 mph
| |
|
Pace:
| 8' 17 /mi
| Heart Rate:
| 151 bpm (Avg)
|
Calories:
| 1533
| | 169 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 05m
| 5% 
| 0.70 mi
|
Zone 4
| 143 - 161
| 1h 26m
| 87% 
| 10.36 mi
|
Zone 3
| 125 - 143
| 0h 09m
| 9% 
| 1.04 mi
|
Zone 2
| 107 - 125
| 0h 01m
| 0% 
| 0.10 mi
|
Zone 1
| 90 - 107
| 0h 01m
| 0% 
| 0.03 mi
|
(none)
| out of range
| 0h 00m
| 0% 
| 0.02 mi
|
Splits
Mile
| Pace (min/mile)
| Speed (mph)
| Heart
Rate
| Elev
Gain
|
|---|
actual
| +/- avg
| actual
| +/- avg
|
|---|
1
| 9' 05
| +0' 48
| 6.6
| -0.6
| 134
| -17 ft
|
2
| 8' 32
| +0' 15
| 7.0
| -0.2
| 146
| +7 ft
|
3
| 8' 28
| +0' 11
| 7.1
| -0.2
| 150
| -13 ft
|
4
| 8' 24
| +0' 07
| 7.1
| -0.1
| 153
| +6 ft
|
5
| 8' 38
| +0' 21
| 6.9
| -0.3
| 149
| -3 ft
|
6
| 8' 50
| +0' 33
| 6.8
| -0.5
| 145
| +3 ft
|
7
| 8' 21
| +0' 04
| 7.2
| -0.1
| 151
| 0 ft
|
8
| 7' 57
| -0' 20
| 7.5
| +0.3
| 151
| 0 ft
|
9
| 7' 57
| -0' 20
| 7.5
| +0.3
| 154
| -6 ft
|
10
| 7' 51
| -0' 26
| 7.6
| +0.4
| 156
| 0 ft
|
11
| 7' 53
| -0' 24
| 7.6
| +0.4
| 157
| +7 ft
|
end
| 7' 22
| -0' 55
| 8.1
| +0.9
| 162
| +14 ft
|
Versus average of 8' 17 min/mile
| |
|
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