Sunday, March 14, 2010

St Patrick's Run

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, OKElev. Gain:+0 ft
Date:03/13/10Up/Downhill: [+816/-816]
Time:07:33 AMDifficulty:3.9 / 5.0
Weather:Overcast
45 F temp; 76% humidity
45 F heat index; winds NW 6
Performance
Distance: 21.63 miles
Time:3:13:51
Speed:6.7 mph
Pace:8' 58 /miHeart Rate:145 bpm (Avg)
Calories:2758171 bpm (Peak)
Map
Elevation (ft)
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5161 - 1790h 14m7% 1.18 mi
Zone 4143 - 1612h 23m73% 14.69 mi
Zone 3125 - 1431h 07m34% 7.02 mi
Zone 2107 - 1250h 14m7% 0.42 mi
Zone 190 - 1070h 19m10% 0.22 mi
(none)out of range0h 05m2% 0.08 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
19' 48+0' 506.1-0.6136-10 ft
28' 57-0' 016.7+0.0144+3 ft
38' 41-0' 176.9+0.2139-16 ft
48' 58+0' 006.7-0.0141+39 ft
58' 38-0' 206.9+0.2148+20 ft
68' 52-0' 066.8+0.1148+9 ft
78' 42-0' 166.9+0.2148+13 ft
88' 20-0' 387.2+0.5144-85 ft
98' 55-0' 036.7+0.0135+43 ft
108' 22-0' 367.2+0.5142-19 ft
118' 50-0' 086.8+0.1142-3 ft
128' 39-0' 196.9+0.0141+6 ft
138' 53-0' 056.8+0.1154+33 ft
148' 33-0' 257.0+0.3152-20 ft
158' 54-0' 046.7+0.0155-22 ft
169' 39+0' 416.2-0.5136+9 ft
178' 30-0' 287.0+0.41520 ft
187' 31-1' 278.0+1.3164-9 ft
1910' 21+1' 235.8-0.9140-16 ft
209' 56+0' 586.0-0.7145+3 ft
219' 57+0' 596.0-0.7144-4 ft
end9' 13+0' 156.5-0.2146+27 ft
Versus average of 8' 58 min/mile

Posted from bimactive.com

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