NCHM Challenge - Run # 31

Decided to do a different route today, one that involved 2 hills.

Here are my numbers

		My results	Comments
Type of Run	Steady	steady	great
Distance	5 Km	5 Km	total: 142.1 km
Pace	7:19	7:12	good
Average HR	137-148	138	very good
Max HR	180	215	too high
Calories Burned		615	total: 17905

What an easy run.I really don't understand how my Max HR can be so high since I never struggled or felt like I was pushing at any time during the run. I do have to say that I could have been a little faster in order to increase my Average HR a little. Just knowing that I was faster than planned and it required less energy, is all good.

NCHM Challenge - Run # 30

Well, today was the first day of Hill training and I have a decent hill near my work, so I made it out. The interesting thing is that during my warm up and cool down I go down and up an even better hill. Unfortunately getting to that hill would not provide enough warm up/cool down and I would have to cross an intersection each time. So I don't use that hill, it just makes for a harder cool down.

Here are my numbers

		My results	Comments
Type of Run	Hills	steady	great
Distance	3 hills	5.6 Km	total: 137.1 km
Pace	6:36	6:46	see below
Average HR	148-159	147	see below
Max HR	180	206	too high
Calories Burned		680	total: 17290

As you can see, my pace was off. Keep in mind that this is the average pace for my complete run, where 2.3k was hills and 3.3k was warm up and cool down. My time for going up and down the hill was 5:00 and my pace was 6:35/km which is exactly where it should be. Because I did more slow pace running, my Average HR was a little low, but trust me, it was up there when I was going up the hills, as you can tell my the Max HR. Overall, this is the longest and furthest I've run non-stop during this training.

NCHM Challenge - Run # 29

#$%#@$^@#. Not a good run. I think with the beautiful weather (+8 C) today and the fact that I was running in shorts and a long sleeve running shirt, I was over anxious for a good run and started too fast.

Here are my numbers

		My results	Comments
Type of Run	Tempo	??	see below
Distance	4 Km	4 Km	total: 131.5 km
Pace	6:36	6:24	good
Average HR	137-148	149	little high
Max HR	180	208	too high
Calories Burned		486	total: 16610

At 1.55k into my Tempo run I was really feeling it so I walked for about 15 seconds. Then about 3 minutes later I walked again for about 15 seconds. Finally I made it back without walking. The tempo part of the run was done in 5:45/km which was fast for me, so that probably was the cause for the needed walk. Oh well, 28 good runs before my 1st not so good run isn't all that bad.

NCHM Challenge - Run # 28

Went out today for my LSD run.

Here are my numbers

		My results	Comments
Type of Run	LSD	10:1s	good
Distance	10 Km	10.5 Km	total: 127.5 km
Pace	7:19	7:28	good
Average HR	137-148	145	good
Max HR	180	159	good
Calories Burned		1235	total: 16124

Other than a very strong head wind for the first 4k of the run, it was a very good run. because I mis-calculated my running distance, I ended up run an extra 0.5km instead of walking in the cool windy weather.

NCHM Challenge - Run # 27

Even though today I wasn't suppose to run, I have other obligations tomorrow, so I went out. Also, today makes it 4 days in a row running, which hasn't happened too often for me.

Here are my numbers

		My results	Comments
Type of Run	Steady	steady	good
Distance	3 Km	3 Km	total: 117 km
Pace	7:19	7:21	good
Average HR	137-148	141	good
Max HR	180	182	high
Calories Burned		356	total: 14889

Today's route included 3 hills, 1 of them being considered good enough to train for hills, so that is probably why my Max HR was high. Other than that, my average HR is staying low during these easy runs, and that is a great thing.

NCHM Challenge - Run # 26

Made it out for a Steady run today and early on my legs were tired and sore.

Here are my numbers

		My results	Comments
Type of Run	Steady	steady	good
Distance	4 Km	4 Km	total: 114 km
Pace	7:19	7:11	good
Average HR	137-148	141	good
Max HR	180	177	high
Calories Burned		474	total: 14533

Other than my Max HR being high, everything else was fine and my tired sore legs were good to go for the whole run.

NCHM Challenge - Run # 25

Made it out again today for another Tempo run. Since it was scheduled to be shorter, I thought I would challenge myself to see if I can do the Tempo part in under 5:50/km.

Here are my numbers

		My results	Comments
Type of Run	Tempo	steady	good
Distance	3 Km	3 Km	total: 110 km
Pace	6:36	6:04	good
Average HR	148-159	154	good
Max HR	180	177	high
Calories Burned		360	total: 14059

Very good run on a very nice day. I managed to do the 1.8k Tempo section at 5:39/km which was better than planned. It was getting a little hard the last 500m though, but I pushed through it.