Sunday, May 6, 2007

Walker Unfriendly Los Angeles

Today was my long workout so I decided to go 10 kilometers out and 10 back for a 20k walk. The forecast was for heat, possible winds and dry--not ideal conditions. There is a good walking, jogging path along Santa Monica Blvd. in Beverly Hills that has trees for shade and houses to block the wind so I headed out. However, 10 kilometers out turned out to be the middle of UCLA. I didn't turn on the altitude feature which was a mistake, there were lots and lots of hills along the route. To make things interesting I decided to return via Sunset Blvd. Another mistake, the sidewalk cuts in and out and walking on the street was somewhat dangerous.

I took along 4 bottles of my honey/salt drink and a single packet of Crank e-Gel. I took in one 8 ounce bottle per 5 kilometers and the e-Gel at the 10 kilometer mark. I was taking it slow and keeping well hydrated but it never got all that hot. Here's how it went:
Data                   Value   Unit
Duration 2:28:35
Sampling Rate 5 s
Running Index 48
Energy Expenditure 1367 kcal
Number of Heart Beats 20813 beats
Recovery -31 beats
Minimum Heart Rate 89 bpm
Average Heart Rate 140 bpm
Maximum Heart Rate 160 bpm
Standard Deviation 10.4 bpm
Minimum Pace 33:20 min/km
Average Pace 7:24 min/km (11:54 min/mile)
Maximum Pace 4:28 min/km ( 7:11 min/mile)
Distance 20.0 km (12.43 miles)
Minimum Cadence 40 rpm
Average Cadence 69 rpm
Maximum Cadence 91 rpm

Lap     Time         Lap Time   Speed Avg of Lap Avg from Start  Dist     Dist from Start
01. A 0:08:57.4 0:08:57.4 7:19 9:25 9:25 0.963 0.963
02. A 0:16:34.0 0:07:36.6 7:41 7:45 8:35 0.988 1.951
03. A 0:24:04.2 0:07:30.2 7:24 7:35 8:15 0.998 2.949
04. A 0:31:32.6 0:07:28.4 7:19 7:37 8:05 0.995 3.943
05. A 0:39:03.7 0:07:31.1 7:53 7:36 7:59 0.997 4.941
06. A 0:46:59.6 0:07:55.9 7:53 8:09 8:01 0.981 5.922
07. A 0:54:09.7 0:07:10.1 6:27 7:23 7:55 0.982 6.903
08. A 1:01:17.0 0:07:07.3 6:58 7:16 7:50 0.998 7.901
09. A 1:08:32.6 0:07:15.6 7:24 7:19 7:47 1.001 8.902
10. A 1:16:04.7 0:07:32.1 7:08 7:35 7:46 0.999 9.900
11. A 1:23:52.3 0:07:47.6 7:30 8:05 7:47 0.978 10.878
12. A 1:31:22.5 0:07:30.2 8:00 7:35 7:46 1.000 11.878
13. A 1:38:35.3 0:07:12.8 8:00 7:23 7:45 0.992 12.870
14. A 1:46:07.4 0:07:32.1 7:35 7:33 7:44 1.003 13.874
15. A 1:53:03.7 0:06:56.3 6:15 6:52 7:40 1.018 14.892
16. A 1:59:53.6 0:06:49.9 5:36 6:46 7:37 1.021 15.913
17. A 2:07:00.8 0:07:07.2 5:00 7:14 7:35 1.001 16.914
18. A 2:13:54.4 0:06:53.6 6:49 6:47 7:33 1.017 17.931
19. A 2:20:42.5 0:06:48.1 6:23 6:47 7:30 1.019 18.951
20. A 2:28:12.7 0:07:30.2 9:13 7:31 7:30 1.008 19.959

Although I felt that this was an exceptionally slow workout, especially with the hills and waiting for traffic lights, (I kept walking in circles while waiting for the light to change) it appears to be a fairly decent walk. In fact I was faster than the marathon goal pace I originally set for myself when I started racewalking about nine months ago.

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