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Some Days Are Like That

I was dreading running 11 miles this afternoon because the heat had returned. It was in the low 90s when I let the office. So, after a good race yesterday, I decided to not push it. Since it was a “medium-long” run, the Pfitz plan called for a 5 mile warm up and then the last 6 miles keeping my heart rate between 140 and 156.

My legs felt surprisingly strong so I just let my heart rate guide the pace. Except for a pit stop and water stop at mile 5, I am real please with the splits.

It was one of those runs when you feel like you can go forever. They don’t come often but when they do, it is a nice feeling.

Splits
Mile Pace (min/mile) Speed (mph) Heart
Rate		 Elev
Gain
actual +/- avg actual +/- avg
1 9′ 35 +0′ 06 6.3 -0.1 122 – ft
2 9′ 37 +0′ 08 6.2 -0.1 133 – ft
3 9′ 50 +0′ 21 6.1 -0.2 135 – ft
4 9′ 53 +0′ 24 6.1 -0.3 137 – ft
5 10′ 26 +0′ 57 5.8 -0.6 136 – ft
6 9′ 52 +0′ 23 6.1 -0.2 142 – ft
7 8′ 57 -0′ 32 6.7 +0.4 148 – ft
8 8′ 58 -0′ 31 6.7 +0.4 149 – ft
9 8′ 46 -0′ 43 6.8 +0.5 150 – ft
10 9′ 19 -0′ 10 6.4 +0.1 150 – ft
11 9′ 02 -0′ 27 6.6 +0.3 152 – ft
Versus average of 9′ 29 min/mi

Training for the week
Sun: Rest
Mon: 6.2 miles – 51:32, 8:17 pace
Tues: Ran 11 miles – 1:44:19 – 9:29 pace

This entry was posted on Tuesday, September 4th, 2007 at 8:24 pm and is filed under Daily Run. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

One Response to “Some Days Are Like That”

  1. Joe Says:
    September 5th, 2007 at 6:27 pm

    No, those runs don’t come every day…and to have it in this heat is really a bonus.

    Good run!

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