Distance: 4.01 Miles Time: 43:29 (Positively slug like)
Having been ill for over a week including having three days off work my training plans for this month have been completely blown apart, which is just typical really. I wanted to go out for a run to get the "first run" back out of the way and I needed to get out of the house for a bit, the two days I was working I was at home avoiding other people's sniffles. It did help me recover a bit but I was sick of being indoors with no-one but the cat to talk to.
I thought I would try to keep my HR as low as possible, at the very least under 150bpm. I nearly managed it but I can't believe how slow I had to run to achieve it - think I averaged 11 mm which is quite possibly one of my slowest runs ever. I ran along the tramway for a bit then back up along Leyland Road then home via Brownedge road at such a slow speed I thought I was running on the spot. I won't be repeating that in a hurry as it was a) bloody boring and b) I think I changed my gait to keep it that slow as the next day my hips were very stiff and odd feeling. I should've just tried to run a bit faster.
As I am coming back from illness I will be resting for a day before either getting out on the bike or going for another run on Wednesday.
The boring stats.......
Time taken: 00:43:29
Average/Max Speed : 5.54mph / 7.81mph
Average/Min Pace : 00:10:50 / 00:07:41
Average/Max heart rate: 143/156
Calories used: 443
18:47:05 1.00m 00:10:07 5.93mph 7.81mph 135bpm 148bpm
18:57:44 1.00m 00:10:39 5.63mph 7.24mph 142bpm 149bpm
19:08:25 1.00m 00:11:33 5.19mph 6.65mph 148bpm 156bpm
19:21:35 1.00m 00:11:02 5.44mph 6.75mph 149bpm 156bpm
19:32:37 0.01m 00:00:07 6.05mph 6.94mph 148bpm 148bpm