Tuesday, September 30, 2008

Run 9/30/08

I ran 45min at a much easier pace. It was pretty uneventful. There's nothing much to report there. My calves are still a bit sore, but I didn't feel them one bit during the run.

My shoulders are sore but that was a result of yesterday's short bike ride home. I'm just glad that I didn't fall off. I may take the bike out for a leisurely spin before it gets dark. It would be a nice way to loosen up the legs. But first, I need to raise my bike seat. I road home with the seat kind of low. I didn't want to be too far from the ground in case I lost my balance. Now that I've got the balancing part under control, I can graduate to a higher bike seat. Pretty soon, I'll be steering with one hand again. Ah, baby steps.

Activity
Route:Park
Elev. Avg:34 ft
Location:Willingboro, NJElev. Gain:-52 ft
Date:09/30/08Up/Downhill: [+108/-160]
Time:12:37 PMDifficulty:1.8 / 5.0

Weather:Fair

71 F temp; 61% humidity

71 F heat index; winds Calm
Performance

Distance: 4.68 miles

Time:0:45:00
Speed:6.2 mph

Pace:9' 36 /miHeart Rate:174 bpm (Avg)
Calories:522
193 bpm (Peak)
Notes
Cool Down = .9mi
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
ZoneRange
(bpm)
Time
In Zone
Distance
In Zone
Zone 5180 - 2000h 24m53% 2.52 mi
Zone 4160 - 1800h 13m30% 1.42 mi
Zone 3140 - 1600h 06m13% 0.61 mi
Zone 2120 - 1400h 02m5% 0.25 mi
Zone 1100 - 1200h 00m0% 0.02 mi
(none)out of range0h 00m0% 0.02 mi
Splits
MilePace (min/mile)Speed (mph)Heart
Rate
Elev
Gain
actual+/- avgactual+/- avg
110' 04+0' 286.0-0.2145-52 ft
29' 35-0' 016.3+0.0171+30 ft
39' 24-0' 126.4+0.2182-30 ft
49' 33-0' 036.3+0.1189+19 ft
end9' 20
-0' 166.4+0.2190-19 ft
Versus average of 9' 36 min/mile

Posted from bimactive.com

2 comments:

Laurel said...

Haha, baby steps!

Good luck with the new bike. You're going to love it.

*aron* said...

oh my gosh i would die without food for that long :)

great job on knowing what works for you and switching up the schedule! its nice to have something to base training off of but that you can move around to work best for you. awesome job on the run too!