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June 17, 2008 (Afternoon)

Exercise Type: Run

Weather: great, 60, windy

mile warmup from house 2 to MLK in 6:33,
straight into 4 mile steady-state in 23:35 (5:48, 5:51, 5:59, 5:55, avg 5:54)
heartrate break(160 - 80%), then straight into mile cooldown back to house 2 in 6:20.

didn't look at the watch during the run, just hit the split button at mile marks and ran completely on effort. planned on half-marathon pace so around 6:00, but my heartrate and effort level carried me to a 5:54 average. feel fine now, so its all good. hopefully I can crack 22:00 in my 4 miler on Friday.

Probably will increase this run a mile every 1-2 weeks, I want to get as many weeks of longer, slower steady-state runs (5:54-6:04) in before CoachL shortens them, speeds them up, and turns them into tempos (5:39-5:54).

Distance Duration Pace HR Avg HR Max Interval Type Shoes
6.0 Miles 36:23 6:03 / Mile 160   T5 racer