100.5 km in the week of June 28 to July 4th
July 7, 2010 § Leave a comment
One of the goals that I set out to do this year was to increase my weekly mileage to reach 100km+, I achieved that goal last week. I did 100.55 km in 8:20:51 @4:59/km and I burned a total of 8568 calories! It feels great to have achieved one more milestone in my running activity. I also did a Yasso 800 during the week and here is the details of the track work.
when I compare this to my first Yasso 800, I see some improvements, on an average I have improved about 8 seconds on the 800 and I was able to do 5 laps out of the door now compared to only 3 last year. In addition, my Max heart rate did not cross 175 where are last year it was 177 so 2 heart beats slower and 8 seconds faster.
Based on the above, my average speed split pace for 1 km is 3 min 51 seconds, which extrapolates to 2 hours 42 min 31 seconds… for a marathon. Of course we cannot do a linear projection. But I am sticking to this projection as my best effort time.