3 June 2007

Long Slow Run - 18 miles - 3 hours

Posted by Brad Hefta-Gaub under: Run.

I did a long slow run this morning. I am still fighting my cold and so I wanted to keep my effort low. I think I achieved that goal with a sub-140 avg heart rate.

I am also concerned about my hip and knee related to my orthotics change, and so an 18 mile run probably wasn’t the smartest thing to do, but I’m crazy like that. My hip flexors were starting to feel a little tight around mile 14 and my knee had a little twinge after mile 16, but mostly I feel ok.

I won’t run again for another couple days. Plus I have a PT appointment on Tuesday. So we’ll see what the experts say then.

Workout:

  • Type: Run
  • Date: 06/03/2007
  • Time: 08:15:00
  • Total Time: 2:54:00.00
  • Average Heart rate: 135
  • Max Heart rate: 148
  • Calories: 3499
  • Distance: 18.1 miles
  • Average Pace: 9:36.92/mile
  • Max Pace: 8:00/mile

Oh yeah, it is a beautiful day in Seattle, but by 10am it was already getting pretty hot out there, I’m glad I got my run over by 11:15am.

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Activities: Year to Date

Distances
Bike: 797 miles
Run : 186 miles
Walk: 15 miles
Swim: 20,940 meters
Hours of Activity
 Bike: 42.5 - 37.5%
 Swim: 7.1 - 6.3%
 Run : 25.8 - 22.8%
 Strength: 25.9 - 22.9%
 Flex: 4.2 - 3.7%
 Walk: 4.8 - 4.2%
 Other: 3.0 - 2.6%
  Total:113.3
 

Activities: Last Year

Distances
Bike: 6,086 miles
Run : 1,121 miles
Walk: 277 miles
Swim: 100,234 meters
Hours of Activity
 Bike: 306.8 - 42.6%
 Swim: 38.0 - 5.3%
 Run : 165.6 - 23.0%
 Strength: 32.8 - 4.6%
 Flex: 70.7 - 9.8%
 Walk: 100.8 - 14.0%
 Other: 5.9 - 0.8%
  Total:720.6