As in Heat, Humidity, Hills and Heart Rate.
These words were the theme of my run this morning.
After doing some shorter races over the last few weeks, my endurance has really taken a hit. It’s now time for me to start building back up my base (aka Aerobic Engine).
The plan for today was to do a long run in heart rate zone 2 (154-162 bpm). The focus of this run was just on trying to keep my HR in this zone. I wasn’t concerned with my pace, just my pulse.
Thanks to several factors (83° F with 80% Relative Humidity, some big hills, and the fact that my legs were still tired from yesterday’s workout), my pace was pretty slow.
Here’s a chart of my Heart Rate during my run:
Zone 2 is pretty hard to see on this chart, but I was pretty successful at keeping my HR where it needed to be, with the exception of some hills during miles 4 through 7. Isn’t this chart cool? It’s all part of my new training website, TrainingPeaks. I’ll discuss this in more detail in a later post.
Totals from today:
10.80 miles in 1:34:51 (8:46 min/mile pace)
Avg HR = 159 bpm
Max HR = 172 bpm
15 minutes of stretching and attempting to cool-down after the run…very hot out this morning!!
1 mile repeats with 2 minutes rest in between
Warm-up (ran to the track) – 1.32 miles in 9:32 (7:13 min/mile pace)
Cool-down – 1.32 miles in 10:46 (8:09 min/mile pace)
Total Workout: 5.96 miles in 51:47
Legs we a little sluggish and I never really got in a good rhythm, so I decided to cut the workout short after 3 repeats instead of the normal 4.
10 minutes of drills
10 minutes of swimming at comfortable pace
Totals: 960yd in 20:00
10 minute warm-up
45 minute Spin Class with some good, hard intervals
5 minute cool-down