January 2015 > 20 - 25 Running Days

January 20, 2015 @ 7:12 PM

2015 CPR Week 1. First day of the CPR running clinic. We did a 5km time trial. I worked last night and took my mom to her appointments so I had to get by on 3 hrs of sleep felt very flat. Not my best I know I can run faster. Have to get my cadence up higher, a little difficult with the icy footing

4.83 kmDistance
5:08 min/kmAvg Pace
319 CCalories
24:47Time
2 m Elev Gain

161 bpmAvg HR
169 bpmMax HR

174 spmAvg Cadence
194 spmMax Cadence

January 21, 2015 @ 7:10 PM

2015 CPR Wk1 Recovery Running. Easy recovery run after hard workout last night. Felt good although I found myself running too fast at times, probably due to being super hungry near the end.

6.71 kmDistance
6:13 min/kmAvg Pace
444 CCalories
41:48Time
1 mElev Gain

137 bpmAvg HR
145 bpmMax HR

173 spmAvg Cadence
196 spmMax Cadence

January 22, 2015 @ 7:13 PM

2015 CPR Wk1 Rising Tempo Run. Focus of this run was a tempo run with negative splits. Wasn't worried of overall time. Ran the first 5km as an easy paced run (quads felt sore still from CPR workout) then started cranking out the tempo pace for the last 5km. It's neat how you can quiet your mind and increase the suffering.

10.83 kmDistance
6:06 min/kmAvg Pace
751 CCalories
1:06:08Time
2 mElev Gain

147 bpmAvg HR
164 bpmMax HR

171 spmAvg Cadence
192 spmMax Cadence

January 24, 2015 @ 8:01 AM

2015 CPR Wk1 Steady State Running.

16.46 kmDistance
5:56 min/kmAvg Pace
1,061 CCalories
1:37:32Time
20 mElev Gain

146 bpmAvg HR
189 bpmMax HR

175 spmAvg Cadence
218 spmMax Cadence

January 25, 2015 @ 5:50 PM

2015 CPR Wk1 LSD. Focus of this run was to do a nice easy pace and keep it well within my aerobic threshold zone. And this run did that. I was tired from yesterday's run, but getting out there and putting the time and mileage is building the foundation stronger for my marathon training. Need to find a good 10 mile route so I can get my mind pass this distance.

16.03 kmDistance
6:36 min/kmAvg Pace
1,018 CCalories
1:45:44Time
8 mElev Gain

135 bpmAvg HR
145 bpmMax HR

175 spmAvg Cadence
188 spmMax Cadence