<b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 08/08/2007 <b>Time:</b> 17:18<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 11.0 miles<br><b>Total time:</b> 01:38:27.3 <b>Average Per Mile:</b> 00:08:29.7<br><b>Time at Speed:</b> 00:48:26.0 <b>Speed Miles:</b> 6.5 <b>Avg:</b> 00:07:27.1<br><b>Course:</b> Track<br><b>Max HR (for entire workout):</b> 184<br><b>Average HR:</b> 160<br><b>Shoes:</b> Mizuno Wave Rider 10 - 06/2007 <b>Date Entered Service:</b> 06/26/2007 <b>Ending Mileage:</b> 200.35<br><br>
Plan tonight was 11 miles with 6x1200m VO2max with 400m recoveries.<br><br>
It was very hot and humid when I started out and I did not do very well with the VO2max stuff. To give you an idea, the goal time for the 1200m bursts was 5:00. Not even close on most of them.<br><br>
It was 91 with a heat index of 98 when I started. Plus the track was in the sun, so it was probably even hotter on the track.<br><br>
As I finished the recovery jog after VO2max burst #5, clouds rolled in and helped cool things off and that helped a lot. Then during the cooldown on the last lap, it started to absolutely downpour. In fact, the max HR happened on that last lap because I pushed it to get out of the rain.<br><br>
At the end of the run, as I walked out to my car I was really upset with myself for what I consider a poor performance tonight. I looked back at the track and going over the track from one end to the other was a beautiful double rainbow. I wonder if Mother Nature was trying to tell me something.<br><br>
Also made a young lady at the track smile tonight. She's a competitive runner (4:24 miler). She noticed the HRM on my chest and asked if I was a triathelete. I let her know I was just a marathoner. She told me she was a miler. So I asked her "Do you run for Wilmington High?" She said "No, I'm post-collegiate. I'm 35." <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/surprised.gif" style="border:0px solid;" title="Surprised"> I swear this woman looked about 18, and she was gorgeous too! Unfortunately, married (husband was there too). <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"><br><br>
I went to the track weighing 180 pounds. Came home at 170. That despite drinking 24oz of Gatorade and 24oz of water.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br><b>Warmup 00:22:10.8 2.5 00:08:52.3 0 0 00:22:10.8</b><br>
Mile 1 00:08:58.0 1.0 00:08:58.0 137 133<br>
Mile 2 00:08:47.6 1.0 00:08:47.6 143 141<br>
Mile 2.5 00:04:25.2 0.5 00:08:50.4 146 146<br><b>VO2max 00:48:26.0 6.5 00:07:27.1 0 0 01:10:36.8</b><br><span style="color:#FF0000;">Burst-1 00:05:07.8 0.75 00:06:50.4 173 166</span><br>
Recov-1 00:02:13.6 0.25 00:08:54.4 157 163<br><span style="color:#FF0000;">Burst-2 00:05:17.1 0.75 00:07:02.8 177 174</span><br>
Recov-2 00:02:18.0 0.25 00:09:12.0 159 167<br><span style="color:#FF0000;">Burst-3 00:05:46.1 0.75 00:07:41.5 170 170</span><br>
Recov-3 00:02:28.1 0.25 00:09:52.4 157 163<br><span style="color:#FF0000;">Burst-4 00:05:54.4 0.75 00:07:52.5 172 171</span><br>
Recov-4 00:02:28.5 0.25 00:09:54.0 163 160<br><span style="color:#FF0000;">Burst-5 00:05:59.6 0.75 00:07:59.5 175 172</span><br>
Recov-5 00:02:26.9 0.25 00:09:47.6 165 168<br><span style="color:#FF0000;">Burst-6 00:05:55.2 0.75 00:07:53.6 178 171</span><br>
Recov-6 00:02:30.7 0.75 00:03:20.9 161 168<br><b>Cooldown 00:22:49.5 2.5 00:09:07.8 0 0 01:33:26.3</b><br>
Mile 1 00:09:32.5 1.0 00:09:32.5 162 163<br>
Mile 2 00:09:13.3 1.0 00:09:13.3 170 167<br>
Mile 2.5 00:04:03.7 0.5 00:08:07.4 183 172<br><b>Recov-1 00:05:01.0 0.0 00:00:00.0 144 153 01:38:27.3</b>