Site:
http://www.ronheerkensjr.com
Miles:
3431 total / 883 in 2013
Goal:

PR's and (Goals) 5K: 25:45 5/1/10 (22:00) 5Mi: 41:54 7/4/11 (39:00) 10K: 59:08 5/22/11 (50:00) 1/2 M: 2:33:30 5/29/11 (1:45) Full M: 4:47 9/18/11 (4:00)

Ron Heerkensjr ran: This basically just m...

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

Sign Up
  • 62 miles
  • 14:57 time
  • 14:24 pace
  • 6969 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
alright Oil Creek 100K 62.2 mi 14:57 14:24 pace

This basically just my data set, I'll have a write up in the next couple days on the blog.
Rate This Run: 7, Training effect: 3.9, Course Score: Running: 221.012266538518

Loop 1 - 50K 6:45
Start to AS#1 -- 01:17:40, 6.79 miles, 11:26 min/mi, Avg 167 BPM, 68% VO2max
AS#1 to AS2 -- 01:19:32, 6.63 miles, 12:00 min/mi, Avg 168 BPM, 69% VO2max
AS2 break, 8:59
AS2 to AS3 -- 01:51:52, 8.39 miles, 13:20 min/mi, Avg 161 BPM, 64% VO2max
AS3 break, 7:21
AS3 to AS4 -- 01:58:11, 8.01 miles, 14:45 min/mi, Avg 150 BPM, 55% VO2max

Loop 2 - 50 K (includes AS4 break) 8:11
AS4 break + AS4 to AS1 -- , 02:09:48, 6.88 miles, 18:52 min/mi, Avg 137 BPM, 45% VO2max
AS1 break 07:20
AS1 to AS2, -- 01:41:57, 6.56 miles, 15:33 min/mi, Avg 143 BPM, 50% VO2max
AS2 break, 17:23,
AS2 to AS3, -- 02:06:51, 8.19 miles, 15:29 min/mi, Avg 137 BPM, 46% VO2max
AS3 break, 3:??
AS3 to Finish -- 01:45:38, 7.99 miles, 13:14 min/mi, Avg 153 BPM, 57% VO2max

Cumulative distance for Running: 68.36 mi/7 days, 94.45 mi/14 days, 183.53 mi/28 days,
Heart Rate: Average=148, 99th Percentile=181, 62% HRR, max=185, 54% VO2max
TRIMP 3586, Weekly TRIMP 1371, Monotony 0.45, Training Strain 615
Fitness (CTL) 258, Fatigue (ATL) 339, Performance (Fitness-Fatigue) -81
Average Cadence=66.8
Efficiency=71.7A
stride length=32.7 in
+13669/-13670/27339 ft 8.3% [Smoothed: +8833/-8832/17665 ft 5.4%]
Weather: Partly Clouds, 7c/45f, 55%RH
Min./Max.: 26.6 'F/54.4 'F; Pressure: 1011.5 mbar; Humidity: 55.2%; Dew point: 28.0 'F; Wind Speed: 2.3 mph; Precipitation: 0.1mm

7 months ago via Fellrnr.com SportTracks Plugin