19 Miles 2:06:56 6:40 average per mile
147 HR average 163 max HR
9:20 am) 30's to 40's sunny
Drove down to Pueblo today to do this long run. Elevation was
around 4700 ft compared to my normal of 6,000 to 6,700 ft.
Not really motivated on the way down. My throat has been sore
the last couple days and when I woke up today it hurt to swallow.
Turned out not to be a problem on the run. So coach has me
running a pretty tough 19 miler today. First 9 was just running
at a steady pace and to keep HR under 145. Then he had me to
pick up the pace for the last 10 miles. Below is my splits
I'm pretty happy with how the run went.
Mile-Pace-HR
1 -7:19- 135? monitor acted up first mile
2- 7:10- 140
3- 7:02- 139
4- 7:01- 141
5- 6:54- 140
6- 6:59- 142
7- 7:00- 142
8- 6:59- 143
9- 6:54- 143
10- 6:42- 148 this was a up hill mile
11- 6:40- 150 also up hill
12- 6:22- 149 down hill
13- 6:22- 151 down hill
14- 6:17- 154
15- 6:12- 154
16- 6:18- 156
17- 6:13- 157
18- 6:12- 159
19- 6:11- 160 max hr 163
51 miles for the week. Taking tomorrow off. Miles was down but
the quality was up! Three good workouts this week. Tempo on
Sunday. Track on Tuesday. Long run today.
B/a11/235
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