Thursday, March 5, 2015

Y today

Back on the track logging 33K today. The graph below tells the story of 30K ...

First hour YAK YAK YAK with Grant ,  6:00 pace.  Second hour moslty 5:30 pace all the way up to 2.5 hours then the HR started to spike so I ran the last 30 minutes holding the HR to 152 BPM...higher seemed to fatigue me.   Zone 3 is 142-158 BPM or 80-94% of my Max HR...this was my ultimate target today!  

Did a 3 K cool down after stopping the clock 2:54:52 good for a 5:50 avg pace.

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