Today's RLRF workout was my long run day. The schedule called for 15 miles at 8:11 pace. It's interesting that this run was 2 minutes faster than the first 17.5 miles on my one marathon race and about the same pace as my best 20+ mile run several months ago when I thought I was in the best condition. I don't think I could have gone over 20 miles at this pace but what the heck....I've got 14 more weeks to go on my training :-) I was pretty tire all day from this run.
11/19/2011 |
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Mile |
Time |
HR |
HR % |
Max HR |
1 |
8:03:00 |
137 |
69% |
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2 |
8:06:00 |
149 |
77% |
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3 |
8:07:00 |
150 |
78% |
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4 |
8:06:00 |
149 |
77% |
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5 |
8:06:00 |
149 |
77% |
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6 |
8:05:00 |
151 |
78% |
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7 |
8:04:00 |
157 |
82% |
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8 |
8:06:00 |
151 |
78% |
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9 |
7:54:00 |
154 |
80% |
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10 |
8:05:00 |
151 |
78% |
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11 |
8:05:00 |
157 |
82% |
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12 |
8:04:00 |
158 |
83% |
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13 |
8:03:00 |
158 |
83% |
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14 |
8:05:00 |
158 |
83% |
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15 |
8:02:00 |
161 |
85% |
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16 |
8:10:00 |
167 |
89% |
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17 |
8:05:00 |
165 |
88% |
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17.5 |
3:41:00 |
172 |
93% |
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Total |
140:57:00 |
160 |
83% |
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Pace |
8:03:15 |
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Small Loop + Smallville 2x |
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Target - Long Run: 15 @ 8:11 Pace
65 Degrees at the start 70 Degrees at the finish, 97% Humidity |
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Psalms 69: 30
"I will praise God's name in song and glorify him with thanksgiving."
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