59 F, 80% humidity at 6:07 AM Bill, Paul and were down the trail on a 13 mile semi-long run.We shortened up the long run today after doing a 22.5 miler last weekend. Might seem odd that 13 miles could be a shorter run, but for anyone training for a marathon with a marathon only 4-weeks away, you get the idea.
- Ran an 8:50/mi pace
- Avg 147 bmp heart rate
- Drank 33 oz of water
- 13.1 miles (1/2 marathon)
- 1 hour 56 1/2 mins
| Lap (#) | Time (m:s) | Distance (mi ) | M Spd (mph) | HR (bpm) | Energy (Cal) | |
| Avg | Max | |||||
| 1 | 8:56 | 1.00 | 7.6 | 133 | 145 | 115 |
| 2 | 8:51 | 1.00 | 8.1 | 143 | 149 | 117 |
| 3 | 8:27 | 1.00 | 7.8 | 148 | 154 | 119 |
| 4 | 8:24 | 1.00 | 7.8 | 149 | 154 | 118 |
| 5 | 8:49 | 1.00 | 7.8 | 148 | 154 | 118 |
| 6 | 8:58 | 1.00 | 7.8 | 147 | 152 | 117 |
| 7 | 8:47 | 1.00 | 9.2 | 147 | 160 | 116 |
| 8 | 8:48 | 1.00 | 7.8 | 146 | 150 | 118 |
| 9 | 9:00 | 1.00 | 7.6 | 147 | 152 | 117 |
| 10 | 9:08 | 1.00 | 7.6 | 146 | 154 | 116 |
| 11 | 8:56 | 1.00 | 7.8 | 150 | 153 | 117 |
| 12 | 9:07 | 1.00 | 7.4 | 151 | 154 | 117 |
| 13 | 8:45 | 1.00 | 8.3 | 155 | 157 | 118 |
| 14 | 1:33 | 0.18 | 7.6 | 154 | 155 | 21 |
