Commute RUN
First day of school means convocation, a huge gathering where all the families for the entire K-12 school come out and listen to speakers kick off the new school year. Including a speach from a 5th, 8th, and 11th grade student. Good stuff.
My wife had some volunteer work to do after convocation, so the plan was, we all drive to the first day of school, and then I would run home.
It’s about 3 miles from school to home, so I chose to take a longer route that included some nice hills.
I didn’t know the exact distances so I chose to use a run “10 minutes, walk till my heart rate dropped below Zone 1″ strategy. This means approximately run 10 minutes, walk 30 seconds. And I basically planned to run for an hour. My hope was that my pace would be about 9:00/mile, and it turns out I hit that pace pretty excactly.
My slowest “laps” were my first lap which included a huge steep (almost cliff face) descent, that I walked down. And my last full mile, which is basically all up hill the whole mile. My other laps were actually all pretty reasonable, even though I didn’t really know where I was running, and what my distances were, and the course included several hill climbs.
Lap Time Distance Pace Ascent Descent HR Avg ------- ---------- ---------- -------- -------- ------ Lap 1 - 10:00 1.0 miles 10:00/mile -100 ft 146 Lap 2 - 10:56 1.3 miles 8:24/mile +100 ft - 35 ft 150 Lap 3 - 9:03 1.1 miles 8:13/mile + 35 ft - 60 ft 149 Lap 4 - 10:02 1.1 miles 9:07/mile - 80 ft 149 Lap 5 - 10:01 1.1 miles 9:06/mile 149 Lap 6 - 10:02 1.0 miles 10:02/mile +140 ft 147 Lap 7 - 4:33 0.6 miles 7:35/mile + 70 ft - 70 ft 146 ------- ---------- ---------- -------- -------- ------ 1:04:40 7.2 miles 8:59/mile 345 ft 345 ft 148
All in all, a good run.
Workout:
- Type: Run
- Date: 09/03/2008
- Total Time: 1:04:40.00
- Average Heart rate: 148
- Max Heart rate: 162
- Distance: 7.2 miles
- Average Pace: 8:58.92/mile
- Ascent: 345 ft
- Descent: 345 ft
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