January 2015 > 13 - 18 Running Days

January 13, 2015 @ 8:42 PM

10km run. Dropped Madeline at her dance class and I ran around the RiverBend area trying to get in 10km distance.

10.01 kmDistance
6:26 min/kmAvg Pace

1:04:26Time
10 m Elev Gain
672 CCalories
141 bpmAvg HR
149 bpmMax HR
170 spmAvg Cadence 
191 spmMax Cadence

January 14, 2015 @ 9:39 PM

Late run.

5.42 kmDistance
5:44 min/kmAvg Pace
367 CCalories
31:05Time
1 mElev Gain

149 bpmAvg HR
157 bpmMax HR

174 spmAvg Cadence 
184 spmMax Cadence

January 15, 2015 @ 6:54 PM

Running Rising Tempo. Purpose of this run was to do a rising tempo. I ran the first 5km at under 150 bpm to warm up and get my endurance pace stable. Then went into tempo pace the last 5km getting faster each km. Finally negative splitting! Footing was still unstable with soft and hard pack snow.

10.81 kmDistance
5:57 min/kmAvg Pace
732 CCalories
1:04:18Time
7 mElev Gain

147 bpmAvg HR
161 bpmMax HR

176 spmAvg Cadence
187 spmMax Cadence

January 17, 2015 8:04 AM

Focus this morning was a steady state easy pace keeping the effort under 150 bpm. My pacing was in line with my HR. Felt good throughout. Weather was good.

12.15 kmDistance
6:16 min/kmAvg Pace
805 CCalories
1:16:11Time
14 mElev Gain

147 bpmAvg HR
190 bpmMax HR

175 spmAvg Cadence
213 spmMax Cadence

January 18, 2015 4:15 PM

Focus today was to run a 10 miler LSD at a nice easy pace. And I believe I nailed it with my HR at the appropriate zones. Only problem was I didn't wear proper gloves as my hands started to freeze really bad.

16.34 kmDistance
6:47 min/kmAvg Pace
982 CCalories
1:50:43Time
7 mElev Gain

133 bpmAvg HR
140 bpmMax HR

171 spmAvg Cadence
184 spmMax Cadence