Running total: 141
Daily Stats: 11.36 k, 55:42, 4:55 min/k, early morning, sunny, 24 deg, avg hr 158
Description: Added on a four k loop to my usual seven k run. There is a gradual climb and two little rises so it adds some nice power pieces. My first 2 k were at about 5:30, really just a warm up pace. The next 4 k took just over five minutes each. The last five k were all around 4:40 per. My heart rate was pretty up by then. I spent most of that time around 170 beats per minute. So if my racing rate is 170 then I can probably hold somewhere between 4:30 and 4:40 at this pace. That is a 45 or 46 min 10 k. Even with being pumped for a race I am definitely not close to 40:00 yet. I did the longer run today trying to work on the stamina. I want to try and get some pieces that last more than an hour. I also want to start adding some real interval pieces with recovery pieces.
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