28 October 2012

Casual Long Run

Posted by Brad Hefta-Gaub under: Run.

Ok, this will be my 5th long run in 2 weeks. This time I took it “easy”. I intentionally didn’t push myself. My goal was 9:00/mile, and so I was watching my pace, and focusing on dialing in my speed to right around 8:50-8:55.

I ended up running 8:45, but that’s partly because my watch went crazy for about 0.5 miles around mile 5 of the run. So I was kinda flying blind. I knew my watches average pace was “higher” than reality, but I didn’t know how much. Basically, my watch didn’t track distance, and so it thought I wasn’t moving for half a mile.

I managed to run my fastest mile at mile 19. Granted it was down hill… but hey, it’s always a good sign when your fastest mile is late in a run.

Anyway, I could have kept the pace even slower and hit my 9:00 to 8:50 goal, but the point that I ran 8:45 and felt really easy means I’m in great shape for my upcoming Quadzilla.

Workout:

  • Type: Run
  • Date: 10/28/2012
  • Time: 08:26:00
  • Total Time: 3:12:51.00
  • Calories: 2165
  • Distance: 22.06 miles
  • Average Pace: 8:44.78/mile
  • Max Pace: 8:27.76/mile
  • Ascent: 1,100 ft
  • Descent: 1,100 ft

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Activities: Year to Date

Distances
Bike: 241 miles
Run : 133 miles
Walk: 25 miles
Hours of Activity
 Bike: 14.4 - 24.1%
 Run : 29.5 - 49.4%
 Flex: 2.6 - 4.4%
 Walk: 8.3 - 13.8%
 Other: 5.0 - 8.4%
  Total:59.7
 

Activities: Last Year

Distances
Bike: 896 miles
Run : 201 miles
Walk: 15 miles
Swim: 21,342 meters
Hours of Activity
 Bike: 47.9 - 39.3%
 Swim: 7.3 - 6.0%
 Run : 28.4 - 23.3%
 Strength: 25.9 - 21.3%
 Flex: 4.5 - 3.7%
 Walk: 4.8 - 3.9%
 Other: 3.0 - 2.5%
  Total:121.7