Miles to Health

Saturday, August 28, 2010

20 Miler Complete

Went out with the Vertical Runner Training group at 7am running most of the Akron Marathon Route.This was a typical VR group (very fast) but there was also the NEO FIT group which were a mixture of faster than me or slower than me which meant I ran by myself most of the time. Since this was a base pace run, it was very important to me that I not stay with someone that was not running my pace due to wanting to have company. At the start it was great to see some running friends I haven't seen in a while Red, Bob, Mike, Don, Kurt while on the Towpath saw ESpeed and Barb 2 very speedy women. Ran with music till about mile 5, then just decided to enjoy the day without it, there were lots of runners, walkers and bikers all around me this was a big difference from last week's 18 miler were I only saw 2 other runners. I made 2 wrong turns , first getting onto the towpath and second getting out of the towpath both times went with the wrong runner, oh well. Also unlike last week's 18 miler I did not stop the Garmin when I stop for water, traffic or crowd in downtown Akron. With the different groups running, there was water stops along the way (thanks to them all) and I think people from the Akron Marathon were out again today giving out Powerade. Deb through to for had her usual runner's survival pack in front of her house but I was fine so decline and kept on running. Also, about mile 12 was when I started running with Jane, I was about to pass her and another lady she was running with and she decided to come along with me, training for Columbus not Akron, we stayed together till the end.
Great run, feel great, made a quick stop at work to make sure things were fine had no problem climbing the stairs, got home, ice bath and nap

Route:--Elev. Avg:943 ft
Location:--Elev. Gain:-7 ft
Date:08/28/10Up/Downhill: [+1459/-1466]
Time:07:14 AMDifficulty:4.4 / 5.0
Distance: 19.68 miles
Speed:5.6 mph
Pace:10' 46 /miHeart Rate:153 bpm (Avg)
Calories:2533192 bpm (Peak)
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
In Zone
In Zone
Zone 5184 - 2040h 00m0% 0.02 mi
Zone 4163 - 1840h 03m1% 0.27 mi
Zone 3143 - 1633h 26m97% 19.33 mi
Zone 2122 - 1430h 12m6% 0.91 mi
Zone 1102 - 1220h 00m0% 0.00 mi
(none)out of range0h 00m0% 0.00 mi
MilePace (min/mile)Speed (mph)Heart
actual+/- avgactual+/- avg
19' 48-0' 586.1+0.5153+17 ft
29' 55-0' 516.0+0.5153-164 ft
310' 30-0' 165.7+0.1154+72 ft
410' 08-0' 385.9+0.3149-69 ft
510' 23-0' 235.8+0.2150-32 ft
610' 11-0' 355.9+0.3153-10 ft
710' 10-0' 365.9+0.3151+6 ft
810' 49+0' 035.5-0.0148-17 ft
910' 22-0' 245.8+0.2150+7 ft
1012' 57+2' 114.6-0.9148+59 ft
1112' 54+2' 084.7-0.9154+131 ft
1210' 59+0' 135.5-0.1148+10 ft
1311' 11+0' 255.4-0.2149+19 ft
1410' 40-0' 065.6+0.0154+3 ft
1510' 59+0' 135.5-0.1155+63 ft
1612' 52+2' 064.7-0.9155+17 ft
1710' 33-0' 135.7+0.1152-101 ft
1811' 01+0' 155.4-0.1151-39 ft
1911' 20+0' 345.3-0.3159+29 ft
end10' 11-0' 355.9+0.3158-26 ft
Versus average of 10' 46 min/mile

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Andrew Opala said...

10 Miles! And I love the graphs (again)

Molly said...

Nice! Congrats on a great run!