Week four was a "cutback" week -- where I upped my Monday run by 5 minutes, *didn't* run on Thursday, and dropped my Saturday run by a mile. Tuesday night I didn't sleep well, so I opted to run after work instead of that morning. It was supposed to be just a 40 min run followed by striders, but instead I ran with some friends and really pushed it, running a 10k in the South Salem hills where the first half was all uphill, and then the second half was all back downhill. Rather than 4 sets of striders I gave a good kick in the last 1/2 mile of the 10k (which I'd already negative split with the downhill's help) -- so I opted for just one set of striders.
Here's the link to my uphill/downhill 10k.
Next week on Sunday I'm running the Pacific Crest 10 with some friends, so my week 6 totals will be higher than usual. But I'll be doing the 10k at a slower pace, so it should be OK.
Week 4 totals:
Running Distance: 18.74 mi
Running Time: 03:12:47 h:m:s
Avg Speed: 5.8 mph
Max Speed: 29.1 mph (gps error?)
Avg HR: 151 bpm
Max HR: 182 bpm
Calories burned: 2,490
Cycling Approx Distance: 26 mi
Cycling Time: 01:20:00 h:m:s
Approx Avg Speed 20 mph
Avg HR: 130 bpm
Max HR: 145 bpm
And here's a link to week 4's long run of 6 miles.
Sum totals so far:
Running Distance: 77.87 mi
Running Time: 13:38:52 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.4 mph
Avg HR: 150 bpm
Max HR: 182 bpm
Calories burned: 10,273
Cycling Approx Distance: 85.5 mi
Cycling Time: 04:27:31 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 147 bpm
Previous week's totals:
Week 3 totals:
Running Distance: 18.36 mi
Running Time: 03:12:22 h:m:s
Avg Speed: 5.7 mph
Max Speed: 14.3 mph
Avg HR: 152 bpm
Max HR: 182 bpm
Calories burned: 2,417
Cycling Approx Distance: 21 mi
Cycling Time: 01:07:31 h:m:s
Approx Avg Speed 20 mph
Avg HR: 127 bpm
Max HR: 143 bpm
And here's a link to week 3's long run of 7 miles. Unfortunately I messed up my watch settings, so this is just the run and cooldown.
~ Keith
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