10 miles. sunnyside up + parley's way extension. today i pulled out my old, old school garmin 301 so i could play around with the heart rate monitor and get some base data for the upcoming weighted vest experiment. i also decided to do a mini workout today just to see what kind of paces i am running right now. i haven't used a garmin to track my pace since last summer, and i haven't used my 301 and HRM since 2009. i think i need to utilize these tools more often, as they can be very useful and fun when they aren't being annoying and erratic.
so, the data: average HR at 8:00 pace (the pace/effort i will be shooting for throughout the tests) = 129 bpm.
diamond workout: 1,2,3,4,5,4,3,2,1 minutes with variable recovery depending on how terrible i was feeling. the paces aren't spectacular because a) i'm not in good shape and now and b) that's the only reason.
| Interval|| Average Pace|| Average HR|
| 1 minute|| 6:01|| 148 bpm|
| 2 minutes|| 5:57|| 151 bpm|
| 3 minutes|| 6:19*|| 150 bpm|
| 4 minutes|| 6:10|| 154 bpm|
| 5 minutes|| 6:04|| 162 bpm|
| 4 minutes|| 6:09|| 163 bpm|
| 3 minutes|| 6:27**|| 163 bpm|
| 2 minutes|| 6:07|| 164 bpm|
| 1 minute|| 5:18***|| 151 bpm|
* = short pause at traffic light.
** = hill.
*** = sunnyside down + requiem for a dream as background music.
it will be fun to do this a few more times in the coming months to see if i make any progress. in june of 2010 i was running this route in the 5:40's when i did intervals, so i definitely have a lot of work to do...