| Date: | 8/9/2008 6:30 AM |
| Type: | Long |
| Course: | CWRRC Sat/sunday run |
| Distance: | 15.07 miles |
| Duration: | 2:18:10.54 |
| Pace: | 9:11 / mile |
| Shoe: | Pearl Izumi SyncroPace (v3 orange) |
| Weight: | 149 lb |
| Heart Rate: | Rest: 47 / Average: 128 / Max: 163 |
| Misc: | Quality: 6/10, Effort: 6/10 |
| Weather: | 60° F |
| Notes: | I felt very strong... I ran back to back 7:30's when I had to poop.. then finished off miles 14 & 15 at 8:15 and 7:50... finishing the last 400 @ 7:20 pace.
7:15 in the 10 miler is an ambitious pace but perhaps it is more doable than I think... especially if the weather is cool... !!!
Also mile 6 was at a 9:12 pace and my HR was under 130 the whole mile... I am feeling strong... nice rest tomorrow... maybee tempo work monday... then easy runs the rest of the week... with some striders on friday... easy 1-2 on saturday and whamo... pop a PR at the 15k mark of the perfect 10 miler...
as I type this my pirformis is achy... epsom salts to the rescue! |
| Statistics: | Calories: 1698
VO2 Max: 36.8 |
