12 mile run for me yesterday. The goal was to keep it steady, but at the same time keep the heart rate in check. I set the HR monitor at Z2 (164) so it would beep when it got to high. I was running a course with some hills in it so I knew I would break 164 I just didn't want to continue to push through the hills. I would slow down but not come to a walk because of the HR though. The plan was to finish the route off strong toward the end running sub-7 minute miles. This was also a new route for me so I wasn't exactly sure how long it would be and it turned out to be right at 12 miles. The numbers:
Details:
Distance: 12.06
Time: 1:38:18
Avg Pace: 8:09 min/mi
Elevation Gain: 533 ft
Avg HR: 154
Max HR: 184
Avg Run Cadence: 90 spm
Max Run Cadence: 101 spm
Shoes: Brooks Defyance 4
I finished miles 10 and 11 at a 6:44 and 6:37 pace respectively.
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