Site:
http://1200miles.com
Miles:
1545 total / 0 in 2018
Goal:

Glacial Trail 50k Rematch October 2013, Sub 6hr 50k, UTMB Someday Maybe

Corey S. ran: Mid-night run through...

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  • 5 miles
  • 00:48 time
  • 09:07 pace
  • 1862 calories
  •  
  •  
  • 91 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Ragnar Chicago Leg 21 5.27 mi 00:48 09:07 pace

Mid-night run through Oak Creek. I'll admit that the nerd in me probably spent just as much time thinking about the transmission lines we ran under and the exhaust stacks from the ERGS coal power plant visable in the distance as I did the run itself. Got passed by this little cross country looking dude like I was standing still. Talk about getting the wind knocked out of your sails. Cool temps let me push the pace in the last mile and a quarter where I red-lined it and held a sub 9:00 pace into the transition.

Switched from the Merrell Bare Access to the Rogue Racers as the posterior tib and achilles started to tighten up.

Peak Training Effect: 4.3
Recovery time: 20 hour(s)
Recovery date: 6/8/2013 10:57:55 PM

Sea Level pressure: 1014.14 hPa
Battery charge at start: 77%
Battery charge at end: 73%

Virtual Aerobic Speed: 11.91 km/h
Virtual 10KM Race Speed: 12.2 km/h

Cumulative distance for Running: 30.47 mi/7 days, 47.17 mi/14 days, 65.92 mi/28 days, 558.16 mi/Year, 354.78 mi/YTD
Cumulative time for Running: 4:49/7 days, 7:38/14 days, 11:12/28 days, 104:57/Year, 65:05/YTD
Cumulative runs over 10 mi: 1/7 days, 2/14 days, 2/28 days, 14/Year, 8/YTD
Heart Rate: Average=165, drift=8.3 BMP, 99th Percentile=173, 78% HRR, max=173, 74% VO2max (http://fellrnr.com/wiki/Heart_Rate)
TRIMP 250, Weekly TRIMP 1645, Monotony 1.11, Training Strain 1823 (http://fellrnr.com/wiki/TRIMP http://fellrnr.com/wiki/Training_Monotony)
Fitness (CTL/monotony) 420, Fatigue (ATL*monotony) 266, Performance (Fitness-Fatigue) 154
VDOT is 34 (http://fellrnr.com/wiki/VDOT_Calculator)
Efficiency=100.2, drift -7.8% (http://fellrnr.com/wiki/Running_Efficiency_Calculator)
+92/-118/210 ft 0.8% [Smoothed: +90/-116/206 ft 0.7%]
Weather: Chance Rain, 20c/68f
Lap 1, 08:46, 1.00 miles, 8:46 min/mi, Avg 158 BPM, 74% HRR, Max 171 BPM
Start 93 BPM, End 164 BPM, 69% VO2max, Efficiency=110.4, +8/-40/49 ft 0.9%
Lap 2, 09:17, 1.00 miles, 9:17 min/mi, Avg 165 BPM, 78% HRR, Max 167 BPM
Start 164 BPM, End 167 BPM, 74% VO2max, Efficiency=98.3, +22/-20/42 ft 0.8%
Lap 3, 09:17, 1.00 miles, 9:18 min/mi, Avg 165 BPM, 78% HRR, Max 167 BPM
Start 167 BPM, End 164 BPM, 74% VO2max, Efficiency=98, +12/-16/28 ft 0.5%
Lap 4, 09:14, 1.00 miles, 9:15 min/mi, Avg 164 BPM, 78% HRR, Max 167 BPM
Start 164 BPM, End 166 BPM, 74% VO2max, Efficiency=98.9, +22/-11/32 ft 0.6%
Lap 5, 08:57, 1.00 miles, 8:57 min/mi, Avg 169 BPM, 81% HRR, Max 171 BPM
Start 166 BPM, End 170 BPM, 77% VO2max, Efficiency=98.1, +14/-15/29 ft 0.5%
Lap 6, 02:29, 0.27 miles, 9:05 min/mi, Avg 172 BPM, 84% HRR, Max 173 BPM
Start 170 BPM, End 172 BPM, 80% VO2max, Efficiency=94.1, +3/0/3 ft 0.2%