Thursday, February 25, 2010

Thursday Night Tempo Run

Joey, a high school kid I know from church showed up to run with us at RunnersWorld tonight. I did a four mile run with him. Actually, I ran behind him most of the way. The pace was extremely fast for me. In fact, at the pace I was running, I would have gotten a new PR in the 5k by about 50 seconds.

2 fast miles, short rest near pedestrian bridge, 1 fast mile, short rest while we waited for traffic light at 41st, 1 slower mile

Activity
Route:--Elev. Avg:626 ft
Location:Tulsa, OKElev. Gain:+0 ft
Date:02/25/10Up/Downhill: [+65/-65]
Time:05:43 PMDifficulty:2.0 / 5.0
Weather:Fair
47 F temp; 31% humidity
47 F heat index; winds SE 13
Performance
Distance: 4.08 miles
Time:0:28:48
Speed:8.5 mph
Pace:7' 04 /miHeart Rate:162 bpm (Avg)
Calories:513174 bpm (Peak)
Map
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5161 - 1790h 27m95% 3.59 mi
Zone 4143 - 1610h 03m10% 0.42 mi
Zone 3125 - 1430h 01m3% 0.08 mi
Zone 2107 - 1250h 01m5% 0.06 mi
Zone 190 - 1070h 00m0% 0.02 mi
(none)out of range0h 00m0% 0.03 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
16' 58-0' 068.6+0.1151-10 ft
26' 57-0' 078.6+0.1172-4 ft
36' 57-0' 078.6+0.1163-6 ft
47' 48+0' 447.7-0.8166+9 ft
end5' 22-1' 4211.2+2.71530 ft
Versus average of 7' 04 min/mile

Posted from bimactive.com

No comments: