Evaluation run. Traction conditions were good, however weather was marginal. I was expecting 10F with a ten mile per hour wind, but instead got -9F and a 10mph wind, requiring a facemask and typical cold weather gear. Other than the facemask and an extra pair of gloves, the weight and restriction of my gear doesn't change until about 30 degrees, so at least that will be consistent from week to week for a while. The loop course was just under 1200m, and worked out to give me two loops where I was against the wind twice, and two loops with the wind twice, which produced about a two second difference that can be seen in the breakdown.
On to the workout. Three miles to warm up in 20:39, then four miles in 5:43(158), 5:41(161), 5:44(162), 5:40(164). The stretches against the wind created a bit of increased ventilation, which required about 400m out of the wind to recover the normal, relaxed breathing pattern. Overall, the run felt very strong, controlled, and relaxed. Twice the distance would have been a challenge, and three times the distance would have been a race effort. I think. =)
Recovery was good. Walking normally, 120 was reached in 1:00, 110 in 1:22, and 105 in 1:49. The heart rate then leveled out around 105-107.
Finished jogging back to the house then added 4.5 miles on the mill at 7:00 pace. Felt really smooth during the cooldown, and very energetic. Not at all like I just ran hard for 23 minutes. Excellent run.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
1 comment:
I hate to say it too soon but I think you're ready for an easy 10k in 35
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