Today's run called for GA 8 w/10x100 strides. You may recall from last Friday that my GA run was a fail. Today, I focused on not going out too hard/fast. I backed off the pace around 2.5 miles then again at 3.5 miles. At 4.75 miles, I slowed it way down in preparation for the strides. Up to this point I had zero issues with my left big toe. I got through the first set of strides with my toe intact. When I started the second set, my left big toe almost exploded. Fortunately, I got it in check after about 5 steps and it remained quiet for the remainder of the run. I hate speed work but at least strides only require effort for about 25 seconds at a time. Hopefully, I will get faster sooner than later then they will only take about 20 seconds each!
GA 8 w/10x100 strides. Backed off the pace at 2.5 and again at 3.5. Slowed a lot on the final segment before the 10x. Left big toe almost exploded on the first few steps of the second 10x but I rolled back a tiny and it felt fine for the remainder of the run. 8.14 @ 8:59 1:13:12 HR 141.2 bpm HR [0]:53 [1]:54 [4392]:144 [4393]:144 CAD 176.0 spm Avg. Strd. Len. 1.02 m GCT 248.7 ms Vert Osc 7.4 cm TE 3.7 Cal 953 65.3 F T1 66.4 F T2 64.3 F 11/22/2016 9:56:57 AM.
8.14 @ 8:59 1:13:12 HR 141.2 bpm HR [0]:53 [1]:54 [4392]:144 [4393]:144 CAD 176.0 spm Avg. Strd. Len. 1.02 m GCT 248.7 ms Vert Osc 7.4 cm TE 3.7 Cal 953 65.3 F T1 66.4 F T2 64.3 F 11/22/2016 9:56:57 AM
Stride:
0.06 - 0:24 HR 146.0 CAD 96.3 Avg Vert Osc 7.4 Avg GCT 223.1 Avg Strd Len 1.27 pace 6:34
0.06 - 0:24 HR 147.7 CAD 93.0 Avg Vert Osc 7.9 Avg GCT 223.4 Avg Strd Len 1.30 pace 6:39
0.06 - 0:27 HR 145.6 CAD 93.2 Avg Vert Osc 7.6 Avg GCT 224.7 Avg Strd Len 1.20 pace 7:12
0.06 - 0:26 HR 146.3 CAD 94.8 Avg Vert Osc 7.1 Avg GCT 209.6 Avg Strd Len 1.21 pace 7:02
0.06 - 0:25 HR 146.6 CAD 94.1 Avg Vert Osc 7.7 Avg GCT 195.1 Avg Strd Len 1.20 pace 7:08
0.06 - 0:24 HR 146.8 CAD 93.8 Avg Vert Osc 7.1 Avg GCT 230.6 Avg Strd Len 1.18 pace 7:16
0.06 - 0:25 HR 145.6 CAD 92.5 Avg Vert Osc 7.6 Avg GCT 226.4 Avg Strd Len 1.18 pace 7:23
0.06 - 0:26 HR 148.1 CAD 92.7 Avg Vert Osc 7.8 Avg GCT 225.1 Avg Strd Len 1.26 pace 6:54
0.06 - 0:25 HR 148.1 CAD 94.4 Avg Vert Osc 7.4 Avg GCT 208.6 Avg Strd Len 1.16 pace 7:20
0.06 - 0:24 HR 148.3 CAD 94.7 Avg Vert Osc 7.5 Avg GCT 208.3 Avg Strd Len 1.25 pace 6:48
Recovery:
0.09 - 0:53 HR 146.7 CAD 86.0 Avg Vert Osc 7.1 Avg GCT 261.0 Avg Strd Len 0.91 pace 10:17
0.10 - 1:02 HR 147.2 CAD 85.1 Avg Vert Osc 7.2 Avg GCT 255.9 Avg Strd Len 0.91 pace 10:25
0.08 - 0:52 HR 146.1 CAD 85.7 Avg Vert Osc 6.7 Avg GCT 261.2 Avg Strd Len 0.84 pace 11:10
0.10 - 1:08 HR 145.1 CAD 84.9 Avg Vert Osc 6.8 Avg GCT 261.0 Avg Strd Len 0.84 pace 11:14
0.08 - 0:57 HR 147.3 CAD 84.4 Avg Vert Osc 6.5 Avg GCT 262.4 Avg Strd Len 0.84 pace 11:22
0.10 - 1:11 HR 144.8 CAD 83.7 Avg Vert Osc 6.7 Avg GCT 279.5 Avg Strd Len 0.84 pace 11:25
0.08 - 0:54 HR 147.2 CAD 84.5 Avg Vert Osc 6.6 Avg GCT 273.0 Avg Strd Len 0.86 pace 11:08
0.10 - 1:07 HR 147.4 CAD 84.6 Avg Vert Osc 6.7 Avg GCT 270.3 Avg Strd Len 0.85 pace 11:13
0.08 - 0:56 HR 147.8 CAD 83.3 Avg Vert Osc 6.5 Avg GCT 284.3 Avg Strd Len 0.85 pace 11:26
0.09 - 1:05 HR 147.1 CAD 84.2 Avg Vert Osc 6.7 Avg GCT 271.1 Avg Strd Len 0.80 pace 11:58
Entire run:
1.00 - 8:32 HR 120.5 CAD 88.0 Avg Vert Osc 8.2 Avg GCT 259.1 Avg Strd Len 1.07 pace 8:32
1.00 - 8:33 HR 139.6 CAD 88.4 Avg Vert Osc 7.8 Avg GCT 252.5 Avg Strd Len 1.06 pace 8:33
1.00 - 8:39 HR 143.6 CAD 88.4 Avg Vert Osc 7.5 Avg GCT 245.8 Avg Strd Len 1.05 pace 8:39
1.00 - 8:45 HR 146.1 CAD 88.6 Avg Vert Osc 7.4 Avg GCT 242.7 Avg Strd Len 1.04 pace 8:45
0.75 - 6:34 HR 147.0 CAD 89.1 Avg Vert Osc 7.3 Avg GCT 240.5 Avg Strd Len 1.03 pace 8:45
0.81 - 7:37 HR 142.1 CAD 87.4 Avg Vert Osc 7.1 Avg GCT 252.7 Avg Strd Len 0.98 pace 9:24
0.06 - 0:24 HR 146.0 CAD 96.3 Avg Vert Osc 7.4 Avg GCT 223.1 Avg Strd Len 1.27 pace 6:34
0.09 - 0:53 HR 146.7 CAD 86.0 Avg Vert Osc 7.1 Avg GCT 261.0 Avg Strd Len 0.91 pace 10:17
0.06 - 0:24 HR 147.7 CAD 93.0 Avg Vert Osc 7.9 Avg GCT 223.4 Avg Strd Len 1.30 pace 6:39
0.10 - 1:02 HR 147.2 CAD 85.1 Avg Vert Osc 7.2 Avg GCT 255.9 Avg Strd Len 0.91 pace 10:25
0.06 - 0:27 HR 145.6 CAD 93.2 Avg Vert Osc 7.6 Avg GCT 224.7 Avg Strd Len 1.20 pace 7:12
0.08 - 0:52 HR 146.1 CAD 85.7 Avg Vert Osc 6.7 Avg GCT 261.2 Avg Strd Len 0.84 pace 11:10
0.06 - 0:26 HR 146.3 CAD 94.8 Avg Vert Osc 7.1 Avg GCT 209.6 Avg Strd Len 1.21 pace 7:02
0.10 - 1:08 HR 145.1 CAD 84.9 Avg Vert Osc 6.8 Avg GCT 261.0 Avg Strd Len 0.84 pace 11:14
0.06 - 0:25 HR 146.6 CAD 94.1 Avg Vert Osc 7.7 Avg GCT 195.1 Avg Strd Len 1.20 pace 7:08
0.08 - 0:57 HR 147.3 CAD 84.4 Avg Vert Osc 6.5 Avg GCT 262.4 Avg Strd Len 0.84 pace 11:22
0.06 - 0:24 HR 146.8 CAD 93.8 Avg Vert Osc 7.1 Avg GCT 230.6 Avg Strd Len 1.18 pace 7:16
0.10 - 1:11 HR 144.8 CAD 83.7 Avg Vert Osc 6.7 Avg GCT 279.5 Avg Strd Len 0.84 pace 11:25
0.06 - 0:25 HR 145.6 CAD 92.5 Avg Vert Osc 7.6 Avg GCT 226.4 Avg Strd Len 1.18 pace 7:23
0.08 - 0:54 HR 147.2 CAD 84.5 Avg Vert Osc 6.6 Avg GCT 273.0 Avg Strd Len 0.86 pace 11:08
0.06 - 0:26 HR 148.1 CAD 92.7 Avg Vert Osc 7.8 Avg GCT 225.1 Avg Strd Len 1.26 pace 6:54
0.10 - 1:07 HR 147.4 CAD 84.6 Avg Vert Osc 6.7 Avg GCT 270.3 Avg Strd Len 0.85 pace 11:13
0.06 - 0:25 HR 148.1 CAD 94.4 Avg Vert Osc 7.4 Avg GCT 208.6 Avg Strd Len 1.16 pace 7:20
0.08 - 0:56 HR 147.8 CAD 83.3 Avg Vert Osc 6.5 Avg GCT 284.3 Avg Strd Len 0.85 pace 11:26
0.06 - 0:24 HR 148.3 CAD 94.7 Avg Vert Osc 7.5 Avg GCT 208.3 Avg Strd Len 1.25 pace 6:48
0.09 - 1:05 HR 147.1 CAD 84.2 Avg Vert Osc 6.7 Avg GCT 271.1 Avg Strd Len 0.80 pace 11:58
1.00 - 9:49 HR 141.3 CAD 87.4 Avg Vert Osc 7.0 Avg GCT 239.5 Avg Strd Len 0.94 pace 9:49
0.02 - 0:13 HR 144.0 CAD 87.7 Avg Vert Osc 6.9 Avg GCT 231.7 Avg Strd Len 0.98 pace 9:22
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