15 Kilometer Long Sub-Threshold Walk

Sub-threshold means going slow enough not to build up lactic acid. I didn't want to call it a slow distance walk because it wasn't all that slow.

I really wanted to do 20km but I got up a little late and the family wanted me to take them out so I cut it down to 15km. It felt like a good workout and it was fun to click through the different settings on the Polar RS800sd. I set it up to record every kilometer and it was a relief not having to remember where the mile marks were at and having to hit the lap timer. It looks like I'll be able to do a workout outside my comfortable little neighborhood course. Here's some data about today's workout:

Start Time:     8:02:47
Total Distance: 15.03 km
Total Workout:  1:43:07
Zone 1 = 00:00:42 very light ( 50-60% HRmax)
Zone 2 = 00:07:42 light      ( 60-70% HRmax)
Zone 3 = 01:16:16 moderate   ( 70-80% HRmax)
Zone 4 = 00:19:09 hard       ( 80-90% HRmax)
Zone 5 = 00:00:00 maximum    (90-100% HRmax)
Average Pace:  6:52 min/km   (11:03 min/mile)
Max Pace:      4:36 min/km   ( 7:24 min/mile)
Best Lap=14 at 6:06.4        ( 9:49 min/mile)
Kilometer ## - Lap Time - Average Heart Rate - Cadence - Stride Length
1 - 8:13.1 127bpm 71  86cm  6 - 6:43.9 149bpm 75  99cm 11 - 6:35.8 152bpm 74 102cm
2 - 6:30.5 142bpm 74 104cm  7 - 6:49.2 147bpm 73 100cm 12 - 6:43.0 151bpm 75 99cm
3 - 7:11.5 146bpm 72  96cm  8 - 6:21.6 154bpm 75 104cm 13 - 7:08.9 145bpm 74 95cm
4 - 7:11.7 143bpm 72  96cm  9 - 6:41.0 148bpm 74 100cm 14 - 6:06.4 149bpm 76 108cm
5 - 7:18.7 144bpm 71  96cm 10 - 7:08.1 151bpm 75  94cm 15 - 6:14.4 154bmp 75 106cm

That's a lot of information to digest but the bottom line is, it was 15 kilometers, about 9.32 miles, at an average pace faster than my 10 miler race pace just 3 months ago. (11:27 min/mile then vs. 11:03 min/mile now.)

I also like the switch to kilometers. It is easier keeping up a good pace for a kilometer rather than a mile--and the kilometers go by much faster too.