Seven at Seven

Summary Data
Total Time (h:m:s)	1:00:23	8:39 pace
Moving Time (h:m:s)	1:00:22	8:39 pace
Distance (mi )	6.97
Moving Speed (mph)	6.9 avg.	12.4 max.
Elevation Gain (ft)	+136 / -136
Avg. Heart Rate	149 bpm	Zone 4.1
Temperature (°F)	29°F avg.	30.2°F high
Wind Speed ( mph)	SSW 7.7 avg.	SSW 8.1 max.

Start Time: 06:33:24 AM

Ok, so it was not really seven AM, but we crossed it along the way. I am trying to be smart about things, but it seems so boring to run slowly, so this was something just shy of a Tempo run, but a little harder than an easy run.

ap (#)	Time (m:s)	Distance (mi )	M Spd (mph)	HR (bpm)		Energy (Cal)
				Avg	Max
1	9:19	1.00	12.0	131	160	138
2	8:04	1.00	9.4	154	158	145
3	8:20	1.00	7.8	155	158	142
4	8:29	1.00	8.4	152	156	142
5	8:21	1.00	8.1	154	157	143
6	8:09	1.00	9.1	159	168	142
7	9:37	0.94	9.6	144	165	126

Two long-standing goals are (1) to be able to sustain an 8-minute mile indefinitely. Right now, I think I could run a marathon at a 9-minute mile because I know I can bicycle for 3 hours and the 9-minute mile is a good recovery pace; I want this to be 8. (2) I want to be able to run for two hours at 8 mph. I am still a long way from the second, but I can begin to see the first. The 8:30-ish pace was not a recovery pace, but it was not as hard as Tempo either.

GPS is a mystery to me some days. I ran EXACTLY the same route today that I ran last Wednesday and it was .03 shorter. These things hop around too much for my taste.

My left knee was bugging me a little today, as was my right arch. I think this is still a little hangover from Thursday. I will take it easy on Wednesday, so that should give me a few days now to recover.