- Time 00:56:00
- Heart Rate Max 170.00 bpm
- Heart Rate Average 147.00 bpm
- Distance 14.00 miles
- Average Speed 15.00 mph
- Average Cadence 80 rpm
- Resting Heart Rate 65.00 bpm
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March 13, 2008
Duniway Park - Track Workout- Distance 5.50 miles
- Time 00:45:00
- Average Speed 7.33 mph
- Average Pace 8:10 min/mile
- Heart Rate Average 148.00 bpm
- Heart Rate Max 179.00 bpm
- Elevation 40.00 feet
- Resting Heart Rate 65.00 bpm
Warm up
Trotted from parking to the track plus 3/4 mile
Main
20 min time test to see how many laps can be accomplished at effort level 3+ but lower than 4. Theoretically, at a pace that could be maintained for up to an hour, but finishing at complete exhaustion. I think I ran harder than I should have, although I'm under the impression I'm still fatigued from snowshoeing. 12 laps.
Cool down
1/2 mile including 2x40steps high knees, 2x40 steps butt kicks, and 2x80 sprints plus trot back to the car to pick up swim gear
Comments
Scott - your approach is going to continue to really build strength and speed. I really appreciate your discipline. I believe you've only scratched the surface of your potential. Keep on!
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