I had a good run on Saturday. I started out with 8 miles with Holly and Sam. After that we met the group at Veterans' Park and ran to RunnersWorld. We had a new guy with our group on Saturday - Steve - and I ran the 3 miles with him. When I got to RunnersWorld I continued running on the roads behind the store until the St. Patrick's 5k race started. At the start of the race I already had run 15 miles.
I ran the first couple of miles of the race slowly and chatted with friends along the way before finishing at a fairly strong pace. It was great seeing Eric heading back strongly as I was just jogging along. He had a good race and set a new PR. I forget his exact time, but it was under 20 minutes. Way to go Eric!
It was also good seeing all the Couch to 5k runners complete their first 5k. Way to go everyone!
After the race I ran back to Veterans' Park with Janet and Becky. It was a very nice morning to run, and I had a lot of fun.
My training for the week:
- Monday: Took the day off. My legs were still sore from Saturday's run.
- Tuesday: 4.4 miles at a fairly easy pace
- Wednesday: 4.7 miles at about marathon goal pace. Then a 12 mile run at an easy pace
- Thursday: 3.6 miles at an easy pace
- Friday: 3.7 miles at an easy pace
- Saturday: 21.6 miles
- Total: 50.0 miles
Activity
| Route: | -- | Elev. Avg: | 645 ft |
| Location: | Tulsa, OK | Elev. Gain: | +0 ft |
| Date: | 03/13/10 | Up/Downhill: | [+816/-816] |
| Time: | 07:33 AM | Difficulty: | 3.9 / 5.0 |
|
| Weather: | Overcast |
| 45 F temp; 76% humidity |
| 45 F heat index; winds NW 6 |
| Distance: | 21.63 miles | | |
| Time: | 3:13:51 |
| Speed: | 6.7 mph | | |
| Pace: | 8' 58 /mi | Heart Rate: | 145 bpm (Avg) |
| Calories: | 2758 | | 171 bpm (Peak) |
Elevation (ft)
Heart Rate (bpm)
Heart Rate Zones
| Zone | Range
(bpm) | Time
In Zone | Distance
In Zone |
|---|
| Zone 5 | 161 - 179 | 0h 14m | 7%  | 1.18 mi |
| Zone 4 | 143 - 161 | 2h 23m | 73%  | 14.69 mi |
| Zone 3 | 125 - 143 | 1h 07m | 34%  | 7.02 mi |
| Zone 2 | 107 - 125 | 0h 14m | 7%  | 0.42 mi |
| Zone 1 | 90 - 107 | 0h 19m | 10%  | 0.22 mi |
| (none) | out of range | 0h 05m | 2%  | 0.08 mi |
Splits
| Mile | Pace (min/mile) | Speed (mph) | Heart
Rate | Elev
Gain |
|---|
| actual | +/- avg | actual | +/- avg |
|---|
| 1 | 9' 48 | +0' 50 | 6.1 | -0.6 | 136 | -10 ft |
| 2 | 8' 57 | -0' 01 | 6.7 | +0.0 | 144 | +3 ft |
| 3 | 8' 41 | -0' 17 | 6.9 | +0.2 | 139 | -16 ft |
| 4 | 8' 58 | +0' 00 | 6.7 | -0.0 | 141 | +39 ft |
| 5 | 8' 38 | -0' 20 | 6.9 | +0.2 | 148 | +20 ft |
| 6 | 8' 52 | -0' 06 | 6.8 | +0.1 | 148 | +9 ft |
| 7 | 8' 42 | -0' 16 | 6.9 | +0.2 | 148 | +13 ft |
| 8 | 8' 20 | -0' 38 | 7.2 | +0.5 | 144 | -85 ft |
| 9 | 8' 55 | -0' 03 | 6.7 | +0.0 | 135 | +43 ft |
| 10 | 8' 22 | -0' 36 | 7.2 | +0.5 | 142 | -19 ft |
| 11 | 8' 50 | -0' 08 | 6.8 | +0.1 | 142 | -3 ft |
| 12 | 8' 39 | -0' 19 | 6.9 | +0.0 | 141 | +6 ft |
| 13 | 8' 53 | -0' 05 | 6.8 | +0.1 | 154 | +33 ft |
| 14 | 8' 33 | -0' 25 | 7.0 | +0.3 | 152 | -20 ft |
| 15 | 8' 54 | -0' 04 | 6.7 | +0.0 | 155 | -22 ft |
| 16 | 9' 39 | +0' 41 | 6.2 | -0.5 | 136 | +9 ft |
| 17 | 8' 30 | -0' 28 | 7.0 | +0.4 | 152 | 0 ft |
| 18 | 7' 31 | -1' 27 | 8.0 | +1.3 | 164 | -9 ft |
| 19 | 10' 21 | +1' 23 | 5.8 | -0.9 | 140 | -16 ft |
| 20 | 9' 56 | +0' 58 | 6.0 | -0.7 | 145 | +3 ft |
| 21 | 9' 57 | +0' 59 | 6.0 | -0.7 | 144 | -4 ft |
| end | 9' 13 | +0' 15 | 6.5 | -0.2 | 146 | +27 ft |
| Versus average of 8' 58 min/mile | |
|
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