Tempo Run ... Sorta

Workout

September 25

7:58 a.m. CT
Warm up: .45 mile walk
Distance: 5.98 miles
Duration: 1:04:42
Pace ave: 10:49
HR ave 156, max 180
Cool down: .45 mile walk
@start: 51, 90%, sunny, calm
@end: forgot to check, probably ~65, sunny, light breeze.

This was supposed to be a tempo run, but it didn't really work out quite like that.

Mile Time      HR  Max Avg Min Dist Pace
1.  0:11:20.9  142 147 134  98 1.0  11:21
2.  0:10:25.4  141 163 150 139 1.0  10:25
3.  0:10:04.3  171 174 164 142 1.0  10:04
4.  0:09:12.7  176 180 175 169 1.0  09:12
5.  0:13:12.9  [walk 1/run 1]   .98 13:28
6.  0:10:28.2  170 173 164 130 1.0  10:28

The miles are approximate, at least within 5 seconds or so. Miles 1 & 6 are definitely the same length. So, anyway, I was supposed to do a 1 mile warm-up, then 3-4 miles tempo around 10:05 to 10:15, then 1-2 miles cool down. I don't know what possessed me to crank out a 9:12 4th mile, but I was too tired to keep it up another mile, so I did a walk-1-minute/run-1-minute for mile 5. I got caught by a train about halfway through mile 6 & walked around in circles for about a minute and a half waiting on it. I stopped my watch during the waiting bit.

I've noticed that as my fitness has increased, I'm getting used to my HR not getting above 165 or so very often. It's comfortable. Not good. I need to add some higher intensity stuff & get my HR up around 175-180 for a few minutes each week. I averaged an HR of 175 on Mile 4 today, so that's a start. The hill repeats are intense, but my HR doesn't stay high for very long, just a few seconds.

Here's the graph for today.

Food

Pre-Run: 7:45 a.m. a few green grapes.

Breakfast: 10:05 a.m. banana, green grapes, clementine, kiwi, 1/2 oz almonds.

Lunch: 12:15 p.m. Lean Cuisine roasted potatoes and broccoli in cheddar cheese sauce.
Afternoon Snack: 4:00 p.m. Diet Coke.
Supper: 6:00 p.m. hummus, whole wheat pita, tomato wedges, raw cabbage, corn on the cob, 1/2 small cantaloup.

Evening Snack: 7:40 p.m. 1/4 cup strawberry Haagen-Dazs.

Morning Stats

weight: 146.2, post run 144.4
bf: 29%
pulse: n/a
bp: n/a
bg: n/a