Can you complete/compete at the 140.6 distance w/ only 10 hrs of training per week?

Thursday, June 4, 2009

Run Baseline #1

Day 11 - June 4, 2009
Dialed in on some solid indoor running to see how the HR responded to 78 temps (mild temp). Will be introducing a heater to the mix and take temps up to the high 80s to low 90s to mimic IML conditions. I plan on repeating this run to see how the HR responds under more stressful conditions as noted above. Placed the fan in front of the treadmill on the floor.

For those who like data and details here is how today rolled:
- 5 min of rolling the lower extremities
- 20 min on PowerCranks and rollers; 1 min at 65-80 RPMs / 1 min at 95-105 RPMs
- 10 miles on the Treadmill w/ the focus on increasing pace per mile (1.5% grade)
7:41 min/mile (ave HR 126)...starting at 8.0 MPH
7:24 (136)...8.1
7:16 (138)...8.2
7:13 (140)...8.3
7:08 (143)...8.4
7:04 (142)...8.5
6:58 (149)...8.6
6:53 (151)...8.7
6:49 (154)...8.8
6:45 (157)...8.9
- total elapsed time of 1:11:16, RPE of 6 (1-10 scale), foot strike goal of 90 per leg per min, Carbo Pro used; ~12 oz.
- 10 min of strength; emphasizing lower body strength uni-laterally (see video clip for abbreviated version)

6 hrs and 36 min and counting per this week

video video

1 comment:

  1. Really cool to see the examples of strength exercises as well as ways to use that big ol foam roller. Thanks!!

    ReplyDelete