Focus

Summary Data
Total Time (h:m:s)	0:59:26	8:51 pace
Moving Time (h:m:s)	0:59:24	8:51 pace
Distance (mi )	6.71
Moving Speed (mph)	6.8 avg.	12.7 max.
Elevation Gain (ft)	+139 / -139
Avg. Heart Rate	155 bpm	Zone 4.4
Temperature (°F)	68.9°F avg.	69.8°F high
Wind Speed ( mph)	S 4.0 avg.	S 4.6 max.

Start Time: 06:17:27 AM

Amazing what an extra hour of sleep can do! Felt great, focussed on maintaining my pace---and it really paid off. I wanted to average 7.5mph on miles 2-6 and switch to my recovery pace of 6.7mph for the last full mile. By pushing myself to attend to my speed and pace, I nailed it.

Here are the mile splits:

Mile	Duration	Avg Speed	Avg Heart Rate
1	10:10	5.8	123
2	7:49	7.7	158
3	7:41	7.7	167
4	7:59	7.6	171
5	7:55	7.6	171
6	8:58	6.7	164
6.71	8:53	4.8	138

I am still wondering about max heart rate and whether mine is actually higher than 185. I averaged 171 or about 92% during miles 4 and 5 but I was never winded during those miles. At Mile 6 when I started backing off a bit, I found myself thinking about how comfortable that pace was.



Amy teases a bit that I spend too much time exercising. And in truth it is not insignificant. During the past seven days I spent 2:42:51 running and 5:44:54 cycling or 8:27:45 in these formal pursuits. I spent an additional 20 minutes in the pool (and I plan to up that to about 1 hour per week) and then we have about 15-20 minutes on either side preparing or showering plus the ways that changes in diet to feed all of this output require time and 'mechanical' issues from purchasing additional gear as needed to the hour I spent on Sunday and Wednesday evenings repairing tires, patching tubes and repacking my supplies. So in addition to an extra 8-9 hours of exercise each week, I am probably adding at least an hour each day doing exercise related activities (and then there is this blog...).

The sad thing is that we are still at a beginning stage---I checked my BP at CVS and was running 139/85 which is high-normal (lots of reasons why I think this was inaccurately high: evening, hurrying home after a meeting, did not relax prior to taking the reading). Point is: next July, I could realistically expect to see the impact of long-term working out. Right now, we have not even gone a quarter at this level (I took six weeks entirely off after Linus was born) and so I cannot expect to be in top shape...yet.

That said, I exceeded my goals this morning and that is VERY satisfying.