Solid Week
Finished out the week yesterday morning with a good 17 miler.
It was a cool 27 degrees when I headed out but the wind was calm and really made for a great winter morning run. My only complaint is that my splits were not very consistent.
Congrats to Lana who got her Sub-4 today at the Arizona Marathon. Way to go Lana!
Here are yesterday’s splits.
Splits
| Mile | Pace (min/mile) | Speed (mph) | Heart Rate |
Elev Gain |
||
|---|---|---|---|---|---|---|
| actual | +/- avg | actual | +/- avg | |||
| 1 | 10′ 10 | +0′ 58 | 5.9 | -0.6 | 124 | -27 ft |
| 2 | 10′ 04 | +0′ 52 | 6.0 | -0.6 | 126 | +7 ft |
| 3 | 10′ 05 | +0′ 53 | 6.0 | -0.6 | 129 | +40 ft |
| 4 | 9′ 45 | +0′ 33 | 6.2 | -0.4 | 133 | +13 ft |
| 5 | 9′ 06 | -0′ 06 | 6.6 | +0.1 | 136 | -39 ft |
| 6 | 9′ 15 | +0′ 03 | 6.5 | -0.0 | 138 | -33 ft |
| 7 | 8′ 37 | -0′ 35 | 7.0 | +0.4 | 143 | +30 ft |
| 8 | 8′ 52 | -0′ 20 | 6.8 | +0.2 | 145 | +33 ft |
| 9 | 8′ 20 | -0′ 52 | 7.2 | +0.7 | 144 | -39 ft |
| 10 | 9′ 18 | +0′ 06 | 6.5 | -0.1 | 143 | +43 ft |
| 11 | 8′ 16 | -0′ 56 | 7.2 | +0.7 | 144 | -91 ft |
| 12 | 8′ 48 | -0′ 24 | 6.8 | +0.3 | 146 | +19 ft |
| 13 | 9′ 28 | +0′ 16 | 6.3 | -0.2 | 144 | +40 ft |
| 14 | 8′ 55 | -0′ 17 | 6.7 | +0.2 | 144 | -43 ft |
| 15 | 8′ 46 | -0′ 26 | 6.8 | +0.3 | 147 | -13 ft |
| 16 | 9′ 31 | +0′ 19 | 6.3 | -0.2 | 146 | +36 ft |
| end | 9′ 02 | -0′ 10 | 6.6 | +0.1 | 149 | +26 ft |
| Versus average of 9′ 12 min/mile | ||||||
Training for the week
Sun: 5 miles – 51-37 pace w/Amy
Mon: 8 miles w/ 6 x 600m intervals – 1:08:48, 8:39 pace
Tues: 11 miles – 1:37:06, 8:49 pace/core training
Wed: Rest
Thur: 4 miles – 35:33, 8:53 pace on treadmill
Fri: 6 miles – 55:09, 9:11 pace/first mile w/Sara
Sat: 17 miles – 2:36:22, pace 9:12
Total for the week: 51 miles
January 13th, 2008 at 4:59 pm
Great job on the 17 miler. I am going to be looking at your back in Birmingham (well for as long as I can see you).
January 13th, 2008 at 8:07 pm
I think you are setting up yourself for a good mercedes run, David!! Nice job…enjoy the cool weather by remembering the awful heat of the summer/fall!