March 7th

weight:137.4
calories: 1841

So, I've finished my long run for today, completing week 3 of heart rate training.

7.76 mi

Distance

11:20 min/mi

Avg Pace

740 C

calories

I felt great, ran for 88 minutes, ran 7.76 miles.  I'm still a whole bunch slower than I was 2 weeks ago, not sure what that is about, but trying to be loyal to the heart rate training plan.  Faster than last week, though.  

Portland Running Running Mon, Mar 7, 2016 12:33 PM

Portland Running Running Mon, Feb 29, 2016 10:16 AM

Portland Running Running Mon, Feb 22, 2016 12:57 PM

Summary

Distance	7.76 mi	7.04 mi	7.26 mi
Time	1:28:01	1:20:05	1:20:02
Avg Speed	5.3 mph	5.3 mph	5.4 mph
Avg Pace	11:20 min/mi	11:23 min/mi	11:02 min/mi
Calories	740 C	681 C	665 C

Heart Rate

  

135 bpm

Avg HR

151 bpm

Max HR

3.1

Training Effect 

It was raining, hailing and sunshine.  Here is a shot of trying to capture Reed College in the rain.

So, here is my week in summary:

WK 3	Zone 2 Thursday	Zone 3 Saturday	Zone 2 Sunday	Zone 1 Monday
	35 min. Actual 4 miles 42 minutes	2 x 10 min; 5 min jog in between actual 2 x 12 min 3.69 miles	35 min. Actual 32 mins 3 miles	60 min. March 7th Actual 88 minutes 7.76 miles 137.4lbs	18.45

And here is what I've calculated for this coming week, which this weekend I will be in Seattle so need to figure out my running while I'm up there: 

WK 4	Zone 2 ½ Thursday	Zone 3 Saturday	Zone 2 Sunday	Zone 1 Monday
	40 min.	2 x 13 min; 5 min jog in between	45 min.	90 min. March 14th	20

The end for today