Friday, January 18, 2008

1/16/8 - Running (outside)


So I got outside to do this nice easy run, since looking forward into the week I have an hour and 10 min run, and I am not sure I will make it out for that one.
First the workout:
Warm up with an easy 10 minute run.
Run 4 miles. During your 4 mile run, include 6 to 10 running pickups (not at full sprints), for 15 to 45 seconds with less than 3 minutes of rest between moves.
Coach's Notes:
This run is to help build endurance. This is predominantly the long, slow, distance workout and a major part of long course training. Focus your heart rate between Zone 1- Zone 3 for majority of the run.
Make sure you are stretching before and after each run.

Now my stats:
  • Ran for 46:22
  • 6.2 miles
  • 7:28 mile
  • Stayed in Zone 5 for 58%
  • Zone 4 14%
  • zone 2 10%
  • Zone 1 8%
  • Heart rate 144/177
  • Pace 7:28/6:03
Tomorrow is Swim then Bike