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July 21, 2011 (Afternoon)
Exercise Type: Run
Weather: 99, sunny, very humid (not quite as humid as yesturday tho)
Comments:
4:06
warm-up
legs needed this warm up to wake up
i prefer the gentle inhale-exhale of my nose over the harshness of my mouth's breathing; however, unlike how i kept my mouth closed almost half of yesturday's run, the air quality made it impossible to remain solely reliant on my nose for more than a few minutes.
6:36
part of the half-mile that i'll finish up at end of run
11:12 (4:36/half mile= 9:06 mile pace)
up the hill i took a controlled pace without dropping my pace to sluggishly managing to get up it...i'm definitely not allowed to go up the bridge any faster in this heat.
15:32 (4:20/ half mile = 8:40 mile pace)
turned around after this mile, altho wanted to keep going
19:56
24:40
again, maintained a steady pace up hill. was careful with my pace because when your all alone without a phone, i'd rather not faint of heat stroke.
29:42
recovery
31:17
finishing the part of the half mile from the beginning of the run
36:35
cool-down
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
4.0 Miles | 36:35 | |||
0.5 Miles | 4:06 | 8:12 / Mile | Warmup | Mizuno Women's Wave Creation 11 Running Shoe |
3.0 Miles | 27:11 | 9:03 / Mile | Training | Mizuno Women's Wave Creation 11 Running Shoe |
0.5 Miles | 5:18 | 10:36 / Mile | Cooldown | Mizuno Women's Wave Creation 11 Running Shoe |