Notes
COMMENTS: Suppose to warm up a mile, run 3@9:08, cool down a mile for a total of 5 miles. Running 4 a little faster should be about the same. The temperature was nice. I started out with Matthew. He can ride his bike while I run and I promised him we would go to the other end today. After a mile his front tire goes flat which makes it hard to steer, he falls and skins his elbow and I have to push the bike back to the car while he walks. We get home and he doesn't want to go back. Right now his idea of fitness is staying home. I'll fix his tire and he'll be ready to go back. My time at the half point was 19:20 which makes the return 18:07. Pretty good negative split. The last mile was tough. Doing 4 miles at almost a 9 min pace without race adrenaline is a big step from my 4 mile race a month ago at an 8:50 pace. I think the Max HR is too high. I didn't see it over 165.
zone 5- 9:56
cal- 613