Sunday, March 17, 2013

7 Weeks to Tacoma

Week 8 Summary
 

Date  Miles  Pace  BPM  WHR%  Cad  Elev+  Elev-  YPB
2013-03-12 Tue 7.7 9:21 129.8 68.7 86.6 25.7 25.4 1.480
2013-03-13 Wed 6.6 9:04 133.8 72.0 86.5 21.5 21.7 1.460
2013-03-14 Thu 7.3 8:34 137.3 74.8 88.8 18.1 18.9 1.531
2013-03-17 Sun 18.0 9:31 117.3 58.4 85.4 43.6 42.9 1.586
Summary 39.6 9:14 125.9 65.5 86.5 108.8 108.9 1.534











Another good week. Only 4 runs due to a 'shifted weekend' ski trip on Friday-Sat to Tahoe for the last skiing of the season for us. Knowing I had those 2 days off, I hit the early week hard.  My 18 miler was done at a good base pace of MP+40s and was super efficient. 

 




Week 8 pace histogram vs CIM Week 8:


 Week 8 pace histogram vs Eugene Week 8:

 Week 8 Details


2013-03-12 Tue
SplitMilesPaceHR% WHRCadElev+Elev-YPB
11.0010:09129.768.686.00.013.01.330
20.477:57140.077.092.00.01.31.579
30.1910:39126.065.684.00.00.01.311
40.527:13146.082.092.03.42.31.672
50.1811:29133.071.382.00.01.11.148
60.517:11146.082.092.01.20.01.680
70.2210:59130.068.981.02.10.01.238
81.0010:26118.059.084.02.11.01.429
91.008:20139.076.289.00.04.71.515
100.1910:48126.065.682.00.00.01.292
111.008:18137.074.688.04.80.01.551
121.0010:40120.060.783.05.82.11.378
130.4410:31118.059.083.06.30.01.429
Sum7.79:21129.868.786.625.725.41.480






















 A mix of paces on this run....some half miles at 7:xx and two miles at HMP.

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2013-03-13 Wed
SplitMilesPaceHR% WHRCadElev+Elev-YPB
11.009:22133.571.787.00.09.51.402
21.008:47134.072.188.01.02.01.495
31.008:46137.074.687.02.11.11.465
41.008:52135.073.086.01.04.61.467
51.008:38138.075.487.03.24.51.477
61.009:12132.070.586.05.40.01.452
70.6110:20125.064.883.08.60.01.373
Sum6.69:04133.872.086.521.521.71.460















Another run done from work (as was the  previous). It was a warm day! 4 miles at MP

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2013-03-14 Thu
SplitMilesPaceHR% WHRCadElev+Elev-YPB
11.009:35137.374.987.01.08.21.334
21.008:17131.069.790.00.07.41.615
31.008:14138.075.490.02.20.01.550
41.008:17138.075.489.00.02.11.537
51.008:15139.076.289.00.00.01.534
61.008:08141.077.989.01.21.11.535
71.008:25141.077.989.08.40.01.490
80.2511:36125.064.882.05.30.01.230
Sum7.38:34137.374.888.818.118.91.531
















After yesterdays hot run I was pretty beat and didn't know what I could do today. Ended up with 6 @ HMP. As usual the first mile I struggle to hit the pace, then I get in a groove and feel great...then I struggle a bit on the last mile to keep the pace again.

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2013-03-17 Sun
SplitMilesPaceHR% WHRCadElev+Elev-YPB
11.0010:08117.358.486.04.26.01.480
21.0010:07123.063.186.026.00.01.437
31.009:42110.052.586.01.11.01.649
41.009:37112.054.185.00.00.01.632
51.009:17114.055.785.00.00.01.660
61.009:27112.054.185.01.00.01.663
71.009:25111.053.385.01.01.11.684
81.009:26114.055.785.01.01.11.635
91.009:13116.057.485.00.01.01.643
101.009:21114.055.786.01.01.01.650
111.009:02119.059.886.01.01.01.636
121.009:30118.059.085.01.00.01.569
131.009:23117.058.285.01.01.01.601
141.009:26120.060.785.01.01.01.553
151.009:30123.063.186.00.00.01.504
161.009:22125.064.886.00.00.01.502
171.009:55120.060.785.00.018.51.468
181.009:32125.064.886.04.210.11.475
190.015:38126.065.685.00.00.02.473
Sum18.09:31117.358.485.443.642.91.586






























For the first time in a long time I had to do this run starting very early (6am) as I was working on a Sunday. I decided to do it on the Paly track, which I haven't been to very much in the last year or so. I like running there when it's dark ..no cars around , easy footing etc.

It was really pleasant to not be able to see my watch but just watch the sun very very slowly get brighter, flood out the stars with its light and eventually come over the trees and warm me up (it was 47F when I left the house). 

Eventually, after I'd been there for about 7 miles, some other runners showed up, would do their workouts and then leave....while I just kept going along.

This 18 miler was crazy efficient. The track always gives a more efficient run because of the good rebound but even so it's pretty good YPB. It was also very cool which important for low HRs that aren't perturbed by the extra blood flow needed for sweating.

From mile 3 to about 13 I was in some kind of zone. The running felt very easy, form perfect, breathing slow....at mile 11 I kicked up the pace to around 9m/m just to see what my HR would be: a BPM of 119 made me wonder if I was still in bed ;)

At mile 14 my form started to decay and the YPBs started going down, Still pretty good considering the mileage but I was working much harder than the near effortless early miles.

On to week 7!

4 comments:

  1. Skiing while looking down on water............gorgeous!

    ReplyDelete
  2. We were at Heavenly this weekend too! So awesome.

    ReplyDelete
  3. You did 18 miles on a quarter mile track? Wow o wow - that's almost worse than a treadmill! Solid and strong week, Paul!! Looks like Tacoma is in the bag!

    ReplyDelete

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