13.32 miles 2:35:15
0.3/3.2% HR 120
1.25/5.3% HR 137
1.65/16.5% (15%)HR 150
2.8/13.3% HR 153
4.3/12.2% HR 153
5.3/12.0% (61:00 took first break)
7.0/6.6% HR 140
7.6/10.9% HR 148
8.7/11.5% HR 149
9.4/13.3% HR 151
10.2/12.7% (1:55:35 took second break)HR 151
11.3/13.9% HR 147
11.9/15.7% (15%)HR 149
12.2/10.1% HR 150
13.02/10.6% HR 150
13.32/16.1% (15%)(2:35:15) HR 157
The GOOD: I ran slightly faster than 2 weeks ago when I did this.
Last long run on treadmill!!!
The BAD: HR was higher and felt much more tired. Had to walk some
at mile 11.3 to 11.9. I was only running 4.3 mph at the time and
decided to try to walk some so I lowered the speed to 3.8 and
walked for a bit. Kind of good to know that if I get tired on race
day I can walk fairly quick at steep inclines and not lose too much
time and get HR down in the process and recover some. Of course
this is with plenty of air who knows what will happen on the
mountain.Walking and running at altitude will be a whole different
Glad this run is over and I am going to start taking it
easy the next 2 weeks. I will still do some higher intensity
workouts but at shorter distances and weekly mileage will decrease.
I am going to take 2 days off next week. I have a 4 mile race on
Saturday so that will be my speed work. Time to go lay down and rest.