Tuesday, January 14, 2014

Boston Marathon Training - Week #3 Day #1A - 5M Hill Repeats Cool Down

Summary

Name
Boston Marathon Training - Week #3 Day #1A - 5M Hill Repeats Cool Down
Location
Corvallis, OR
Start Time
1/14/2014 12:00 PM (UTC-08:00)
Category
My Activities:Running
Distance
2.99 mi
Time
00:24:39.0
Time Moving
00:24:38.0
Stopped
00:00:01.0
Average pace
08:14 min/mi
Max. pace
07:09 min/mi
Average heart rate
146 bpm
Max. heart rate
159 bpm
Average power
401 W
Max. power
532 W
Total Ascent
23 ft
+8 ft/mi
Total Descent
-24 ft
-8 ft/mi
Weather

Calories
443 kcal
Notes
After a warmup, run uphill for 60 to 90 seconds at a 10-K race effort; it should feel like the same sustainably-hard effort that you’d make while you’re running at your 10-K pace. After you get up the hill, jog or walk downhill to recover. Repeat that cycle four times. Cooldown afterward.

Hills are never really that fun for me. In high school I did enjoy racing my teammates up 5th street hill in Lebanon, and I recall that I was often first or second most of the time. Tyler hill was another story! We would get a ride in the van back to the high school from Coach Dannen if we hit our goal time. In four years I got a ride once! Today I was inspired not by coach Dannen, but by Shawn, Christina, and many other that have been diagnosed by a life threatening illness. When tired and wanting to walk I kept pushing. It was only four repeats for about 60 seconds each, but it felt like an eternity. Afterward the three mile cool down was relaxing.
Custom Data Fields:

Tailwind(-) / Headwind(+)


Splits: Mile

Pace

Min.
Max.
Avg.
9.4 min/mi
7.2 min/mi
8.2 min/mi

Splits: Mile

Heart Rate

Min.
Max.
Avg.
106.7 bpm
158.8 bpm
146.4 bpm

Splits: Mile

Elevation

Min.
Max.
Avg.
213.0 ft
244.8 ft
224.7 ft

Splits: Mile

Running, 1/13/-1/19/2014

Start time
Distance
Time
Average
Speed
Athlete
Weight


1.58 mi
00:12:39
7.5 mph
226.46 lb

1.09 mi
00:12:00
5.5 mph
226.46 lb

2.99 mi
00:24:39
7.3 mph
226.46 lb

3.01 mi
00:25:09
7.2 mph
226.46 lb

4.99 mi
00:38:02
7.9 mph
226.46 lb


Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)

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