Saturday, December 21, 2013

T-6 to Surf City, Solstice Run

Week 7 summary:

Date Miles Pace BPM WHR% Elev+ Elev- YPB
2013-12-17 Tue 4.8 8:45 130.8 69.5 16.9 18.4 1.556
2013-12-18 Wed 9.0 8:52 126.4 65.9 290.1 289.6 1.601
2013-12-19 Thu 4.8 9:36 113.9 55.7 37.2 39.2 1.616
2013-12-21 Sat 20.6 9:10 123.4 63.4 113.4 115.6 1.541
Summary 39.2 9:06 90.5 36.5 457.7 462.7 1.566

39 miles in only 4 runs due to time constraints this week.

The hilly 9 miler where I pushed on the ups and rolled fast on the downs was a good one:


2013-12-18 Wed
Split  Miles  Pace      HR% WHR  Elev+  Elev-    YPB
11.009:28126.465.912.75.21.480
21.009:33116.057.413.82.21.600
31.009:23130.068.9124.40.01.553
41.008:08126.065.68.394.21.670
51.008:32128.067.258.133.11.649
61.009:14130.068.968.118.01.519
71.008:23123.063.10.0103.31.645
81.008:39125.064.80.026.01.613
90.988:26134.072.14.67.51.557
Sum9.08:52126.465.9290.1289.61.601


















I felt fast and strong, ave HR close to MAF but that belies the 145+ on the uphills.  YPB awesomely good.


20 miler on Saturday due to constraints. Cool morning with bright bright sun, no wind.

At mile 11 the HRM totally pegged out at 240 bpm..I stopped and fussed with it but it would not come around..

.... so I turned it off. I just ran by feel and keep the breathing at 2:4 (until the last three miles or so).


2013-12-21 Sat  
SplitMilesPaceHR% WHRElev+Elev-YPB
11.009:41123.463.410.87.01.479
21.009:32122.062.321.00.01.532
31.009:23121.061.516.20.01.565
41.009:01122.062.328.738.41.606
51.009:20119.059.80.023.91.569
61.009:29116.057.40.017.01.588
71.009:28122.062.30.05.31.521
81.009:07123.063.10.02.11.566
91.009:04125.064.81.11.11.552
101.009:06141.077.94.44.51.371
111.009:090.00.01.11.10.000
121.009:080.00.01.25.30.000
131.009:130.00.03.24.30.000
141.008:560.00.06.52.20.000
151.009:090.00.01.11.00.000
161.009:000.00.02.10.00.000
171.009:030.00.00.00.00.000
181.008:530.00.01.00.00.000
191.008:370.00.00.00.00.000
201.008:430.00.04.32.10.000
210.659:250.00.010.90.00.000
Sum20.69:10123.463.4113.4115.61.541
   Saw the  Blue Heron hunting fish at       low tide..
































A good solid 20+ miler...the fastest I've ever done, actually. I fantasize my MP is 8:50 on the garmin and so this is MP+20s/mile which is not totally crazy although a bit fast.

The proof in the pudding will be how fast I recover.

I have managed to lose 5-7lbs I gained on the S.E. Asia trip...now  about 171-2 lbs in the morning...and came back from this run at 169.  (drank a fair amount too and not much sweating since cool temps) .

Weather is still cool in mornings (upper 30's / low 40's) and no rain (we need it!) 
6 weeks to Surf City!



2 comments:

  1. That would have been a pretty impressive HR max if it wasn't due to equipment malfunction. Mine's done the same thing so I take my HR averages with a pinch of salt now, There's no way I can run and chat at 255 BPM.

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  2. I don't know how our cat got sick so fast. Maybe we missed some signs. Thanks for the comment. Enjoy Christmas.

    ReplyDelete

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