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5ksandcabernets: 9-mile run: Fast and faster

5ksandcabernets

Tuesday, January 13, 2009

9-mile run: Fast and faster

This morning was one of those mornings I wish I could bottle up and sell. My legs were extra fresh since I hadn't run since Saturday's 16-miler. My plan was to do 9 miles: A three mile warm-up, three miles at 10k pace (tempo speed, I guess) and then a cool down.

I'll just let the numbers tell you how I felt.

Mile 1: 8:11 (147 heart rate)
Mile 2: 7:31 (161)
Mile 3: 7:37 (162)
Mile 4: 7:16 (169)
Mile 5: 6:48 (175)
Mile 6: 6:38 (184)
Mile 7: 6:34 (185)
Mile 8: 7;52 (174)
Mile 9: 7:29 (174)

Total time: 1:05:58. Average pace: 7:19 min/mile

My max heart rate is 201, so, during the tempo phase of the run, from Mile 4 to Mile 7, my heart rate percentage ranged from 84 to 92 percent. Amazing what two days rest can do for your legs.

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7 Comments:

OpenID seejessrun said...

Nice use of rested legs.

January 13, 2009 at 4:45 PM  
Blogger Victoria said...

Day-um. Those are some quick splits....

January 13, 2009 at 5:00 PM  
Blogger untpawgal02 said...

Sweet is all I can say :)

January 13, 2009 at 9:01 PM  
Blogger Burger said...

Hot damn dude.

I'm lucky to drop to sub-7 @ LT pace - wouldn't come close to the 6:30's that you ran in those last 2. Great job Kev!

January 13, 2009 at 9:31 PM  
Blogger Myriam said...

I'll never see those numbers (except when I read your blog)
Great job, now celebrate with some real wine not the zin stuff...

January 14, 2009 at 7:11 AM  
Blogger lindsay said...

dude! nice job! it appears a little rest helped out a bit :)

January 15, 2009 at 8:12 PM  
Blogger butcept said...

I need some of that stuff you wish you could bottle up. :-) I am feeling really like a bear and want to hibernate...i'm still getting out there to run, but not out of desire. ;-)

January 18, 2009 at 11:51 AM  

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