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5ksandcabernets: 9-mile run: Fast and faster


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.



Anonymous Anonymous 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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