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The 39 Steps
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<blockquote data-quote="s_k_s" data-source="post: 743575" data-attributes="member: 27169"><p>HOORAY - 50% of the way there!! Woo hoo!</p><p></p><p>One of those flat out days today. I hadn't really planned it that way but just happened and so went with it. Takes all the effort to maintain the pace during the 4 min run, especially during the last minute when the breathing becomes very heavy. Overall pleased with the effort and the end result.</p><p></p><p></p><p>Step 20 - Complete. Run 4:00 Walk 2:00 x 9</p><p></p><p>Friday Jan 23rd - Surface = pavement/tarmac</p><p></p><p>Interval - Pace - Avg HR(bpm)</p><p></p><p><span style="color: #ff0000">1. 4:00 - 10:26 - 183</span></p><p>2. 2:00 - 16:55 - 145</p><p><span style="color: #ff0000">3. 4:00 - 10:20 - 156</span></p><p>4. 2:00 - 17:42 - 139</p><p><span style="color: #ff0000">5. 4:00 - 9:57 - 156</span></p><p>6. 2:00 - 16:07 - 150</p><p><span style="color: #ff0000">7. 4:00 - 10:00 - 161</span></p><p>8. 2:00 - 18:35 - 151</p><p><span style="color: #ff0000">9. 4:00 - 10:40 - 159</span></p><p>10. 2:00 - 19:23 - 143</p><p><span style="color: #ff0000">11. 4:00 - 10:36 - 155</span></p><p>12. 2:00 - 19:38 - 146</p><p><span style="color: #ff0000">13. 4:00 - 10:21 - 157</span></p><p>14. 2:00 - 18:53 - 148</p><p><span style="color: #ff0000">15. 4:00 - 10:27 - 155</span></p><p>16. 2:00 - 18:40 - 149</p><p><span style="color: #ff0000">17. 4:00 - 10:50 - 159</span></p><p>18. 2:00 - 20:25 - 144</p><p></p><p>Total Miles - 4.44 miles</p><p>Duration - 54 mins</p><p>Avg Pace - 12:09</p><p>Avg HR - 155 bpm</p><p>Calories - 474</p></blockquote><p></p>
[QUOTE="s_k_s, post: 743575, member: 27169"] HOORAY - 50% of the way there!! Woo hoo! One of those flat out days today. I hadn't really planned it that way but just happened and so went with it. Takes all the effort to maintain the pace during the 4 min run, especially during the last minute when the breathing becomes very heavy. Overall pleased with the effort and the end result. Step 20 - Complete. Run 4:00 Walk 2:00 x 9 Friday Jan 23rd - Surface = pavement/tarmac Interval - Pace - Avg HR(bpm) [COLOR=#ff0000]1. 4:00 - 10:26 - 183[/COLOR] 2. 2:00 - 16:55 - 145 [COLOR=#ff0000]3. 4:00 - 10:20 - 156[/COLOR] 4. 2:00 - 17:42 - 139 [COLOR=#ff0000]5. 4:00 - 9:57 - 156[/COLOR] 6. 2:00 - 16:07 - 150 [COLOR=#ff0000]7. 4:00 - 10:00 - 161[/COLOR] 8. 2:00 - 18:35 - 151 [COLOR=#ff0000]9. 4:00 - 10:40 - 159[/COLOR] 10. 2:00 - 19:23 - 143 [COLOR=#ff0000]11. 4:00 - 10:36 - 155[/COLOR] 12. 2:00 - 19:38 - 146 [COLOR=#ff0000]13. 4:00 - 10:21 - 157[/COLOR] 14. 2:00 - 18:53 - 148 [COLOR=#ff0000]15. 4:00 - 10:27 - 155[/COLOR] 16. 2:00 - 18:40 - 149 [COLOR=#ff0000]17. 4:00 - 10:50 - 159[/COLOR] 18. 2:00 - 20:25 - 144 Total Miles - 4.44 miles Duration - 54 mins Avg Pace - 12:09 Avg HR - 155 bpm Calories - 474 [/QUOTE]
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