08-02-2012, 10:54 AM
Just finished my long run...went with your suggestion keeping it around 1:45 and just finishing/rounding up to the next km:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:12.3 | 119 | 133
2 | 5:26.9 | 137 | 140
3 | 5:26.8 | 139 | 141
4 | 5:30.8 | 141 | 143
5 | 5:50.3 | 140 | 143
6 | 5:50.0 | 141 | 143
7 | 6:00.2 | 141 | 144
8 | 6:10.6 | 141 | 143*tm restart
9 | 6:40.9 | 140 | 144
10 | 6:23.2 | 141 | 144
11 | 6:42.9 | 140 | 142*tm restart
12 | 6:26.8 | 141 | 143
13 | 6:39.8 | 140 | 142
14 | 6:50.9 | 138 | 142
15 | 6:49.8 | 139 | 141
16 | 6:46.6 | 138 | 142
17 | 6:38.0 | 141 | 143
Total: 1:46:25
139/144 AHR/MHR
Overall not bad. Drank a 500ml bottle of water during the whole thing and was sweating like a mad man...but felt pretty good. Around 8-9km i was really in a nice easy groove...not feeling strenuous at all. The first 3-4km felt a bit tougher, making me worried it might be a painful run, but that worked itself out just fine.
Tomorrow will be an easy 30min/6-7k...then an easy 10k the next day...
That is all.
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:12.3 | 119 | 133
2 | 5:26.9 | 137 | 140
3 | 5:26.8 | 139 | 141
4 | 5:30.8 | 141 | 143
5 | 5:50.3 | 140 | 143
6 | 5:50.0 | 141 | 143
7 | 6:00.2 | 141 | 144
8 | 6:10.6 | 141 | 143*tm restart
9 | 6:40.9 | 140 | 144
10 | 6:23.2 | 141 | 144
11 | 6:42.9 | 140 | 142*tm restart
12 | 6:26.8 | 141 | 143
13 | 6:39.8 | 140 | 142
14 | 6:50.9 | 138 | 142
15 | 6:49.8 | 139 | 141
16 | 6:46.6 | 138 | 142
17 | 6:38.0 | 141 | 143
Total: 1:46:25
139/144 AHR/MHR
Overall not bad. Drank a 500ml bottle of water during the whole thing and was sweating like a mad man...but felt pretty good. Around 8-9km i was really in a nice easy groove...not feeling strenuous at all. The first 3-4km felt a bit tougher, making me worried it might be a painful run, but that worked itself out just fine.
Tomorrow will be an easy 30min/6-7k...then an easy 10k the next day...
That is all.