Mon - Tues runs

Note: cutting and pasting tables into blogger doesn't work well. Sorry for the extra spaces.

Monday

total 48 minutes @ 6.6 mph. Avg HR 149

HR was a little high today. I don't think I was 100 percent recovered yet from
the weekend. Felt okay just working a little bit harder.

Tuesday
7 lap WU
- Took just over three laps for the initial HR to come down out of the 180s into the
160s and finally the 140s. Who knows what’s going on there. Could be just the watch and the contact points.

Total of 22 laps working on
Zone 3 pacing.

I played around with this
last night since the target pace wasn’t putting me anywhere near what my zone 3
HR is testing at. New watch
batteries ensured everything is being correctly recorded.

Total time 52:11 – 13:50 = 38:21 min

Towards the end I was definitely working harder but still felt good.
Must be the water at the Dome.

Lap	Pace (400 m)	Pace (1 km)	Speed (kph)	Speed (mph)	Avg. HR (bpm)
1	1:45	4:22	13.7	8.57	152
2	1:45	4:22	13.7	8.57	156
3	1:47	4:27	13.46	8.4	156
4	1:48	4:30	13.3	8.3	157
5	1:48	4:30	13.3	8.3	157
6	1:47	4:27	13.46	8.4	158
7	1:48	4:30	13.3	8.3	159
8	1:46	4:25	13.58	8.49	160
9	1:46	4:25	13.58	8.49	158
10	1:43	4:17	14.0	8.73	160

Lap	Pace (400 m)	Pace (1 km)	Speed (kph)	Speed (mph)	Avg. HR (bpm)
11	1:44	4:20	13.84	8.65	163
12	1:42	4:15	14.12	8.82	164
13	1:44	4:20	13.84	8.65	164
14	1:48	4:30	13.3	8.3	164	Fluid break
15	1:41	4:12	14.26	8.9	164
16	1:43	4:17	14.0	8.73	165
17	1:40	4:10	14.4	9	167
18	1:41	4:12	14.26	8.9	168
19	1:44	4:20	13.84	8.65	167
20	1:44	4:20	13.84	8.65	165
21	1:42	4:15	14.12	8.82	166
22	1:34	3:52	14.69	9.18	169

10.5 lap CD. HR back in the mid 140s.

Total Workout time 75 minutes as scheduled.