| Date/Time of Run | Saturday 4 March 2006, 6.40 pm. |
| Location | Hoppers Crossing (Virgillia, Tarneit, Hogans, Derrimut, Virgillia) |
| Distance | 5.30 km |
| Time | 21:42 |
| Pace | 4:05 /km |
| Heart Rate Max/Avg | 158 / 150 |
| Weather | 24.8 deg Celsius Clear. Wind S 12/16 kts. RH 58%. QNH 1023. |
| More data | |
| Exercises | Post run 100 sit-ups |
| Equipment | Garmin Forerunner 301. |
| Weight | 75.9 kg (down 0.4 kg from yesterday) |
| Stats as of 4 Mar 2006 | km’s |
| Today | 5.3 |
| Prev 7 Days | 39.5 |
| Prev 28 Days | 207.1 |
| Mar 2006 | 20.8 |
| YTD | 551.3 |
| Month Average 2006 | 183.8 |
| Weekly Average 2006 | 55.1 |
| Total (2001 – to date) | 8292.4 |
Haven’t run since Wednesday. On Thursday I was going to go for a run before work, in the morning but elected to catch an extra hour’s sleep. I couldn’t run after work as I was tied up with a legal seminar in town. By the time I got home I just couldn’t be bothered.
I didn’t run on Friday (yesterday) just too hot.
So along comes Saturday and wouldn’t you just know, hot all day. I suppose I could have gone for an early morning run but I really wanted a good long sleep-in and woke up at10 am. I’m getting up early tomorrow for a group run at Williamstown.
Well I was still deciding at 6 pm whether to go for a run or not. I really wanted to put 12 k’s in but since it was getting late I decided to at least do something. So I decided on a short, sharp and hopefully fast 5 km. I hit the road at 6.40 pm and the weather had cooled a little and really wasn’t that bad, heat wise.
A little goal upon heading out was to try and have a sub 4:00 /km pace overall. I know to do this properly I should have warmed up a little, a few sprints, lazy km etc, but I didn’t. It didn’t work out that way and overall the pace was 4:05 /km with two km splits under 4 mins. The graphs should clearly show this.
As I’ve got fitter over the years or stronger at long distance running I’ve noticed that my max heart rate is lower, a lot lower, than it use to be years ago. I think, I hope, this is normal and a sign of fitness, maybe even age, maybe both.
I’m looking forward to tomorrow’s group run at Williamstown. Looks like there maybe about six of us.
| | Graphs and Charts |
| Route |
|
| Splits |
|
| Heart Rate |
|
| Weather |
|
No comments:
Post a Comment