Conditions: good evening, a bit windy, the temp was about 20^
Location: Regional Park – Rugby pitch
Remarks: I forgot to set the split when I started the Tempo from the warmup, as I had paused the watch to do some stretching and I restarted it without setting a new split.
I enjoyed the run, but I’m thinking I may have run the Tempo a bit fast.
Energy Levels during the day: The energy was ok, I couldn’t get to bed last night and it was after 1am before I hit the hay.
Heart Rate: – Average: 135 Max: 182
Heart Rate Zones:
- 45 – 112 = 6m:48s
- 113 – 125 = 5m:07s
- 126 – 139 = 11m:49s
- 140 – 152 = 21m:44s
- 152 – 166 = 2m:05s
- 167 -180+ = 2m:20s
Average Pace: 7:51 min/mile
|
Split
|
Time
|
Miles Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 50:01.1 | 6.37 | 7:51 |
| Warmup | 9:45.2 | 1.00 | 9:45 |
| Warmup/Tempo | 7:39.0 | 1.00 | 7:39 |
| Tempo | 6:44.5 | 1.00 | 6:45 |
| Tempo | 6:42.3 | 1.00 | 6:42 |
| Tempo | 6:57.9 | 1.00 | 6:58 |
| Tempo | :15.9 | 0.04 | 5:59 |
| Cooldown | 8:44.1 | 1.00 | 8:44 |
| Cooldown | 3:12.1 | 0.32 | 9:54 |
Duration: 50m:01s
Distance: 6.37 miles
Recovery: I took my protein drink (2 scoops) while I stretched and then I had my dinner – eating the full dinner was tough (I didn’t finish it)
KeithNolan.Com 