Learning to Fly - Training for a 100 Mile Trail Run (while enjoying Pink Floyd)

Successfully completing a 100 mile trail run has been a goal since 1998. Each year I have attempted to run one and have fallen short. As an experiment of one, I'm recording my training and hoping that it will eventually document the successful completion of a 100 mile trailrace.

Sunday, August 31, 2008

Activity

Route:	--	Elev. Avg:	1087 ft
Location:	Meadville, PA	Elev. Gain:	+6 ft
Date:	08/31/08	Up/Downhill:	[+324/-318]
Time:	12:25 PM	Difficulty:	3.5 / 5.0

Weather:	Fair
	78 F temp; 40% humidity
	78 F heat index; winds Vrbl 5

Performance

Distance:	9.94 miles
Time:	1:56:54
Speed:	5.1 mph
Pace:	11' 46 /mi	Heart Rate:	140 bpm (Avg)
Calories:	1239		155 bpm (Peak)

Map

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	165 - 183	0h 00m	0%	0.00 mi
Zone 4	146 - 165	0h 52m	45%	5.04 mi
Zone 3	128 - 146	0h 48m	41%	4.23 mi
Zone 2	110 - 128	0h 23m	19%	1.47 mi
Zone 1	92 - 110	0h 01m	0%	0.04 mi
(none)	out of range	0h 00m	0%	0.01 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	11' 02	-0' 44	5.4	+0.3	135	-7 ft
2	10' 50	-0' 56	5.5	+0.4	143	-7 ft
3	11' 58	+0' 12	5.0	-0.1	140	+3 ft
4	10' 54	-0' 52	5.5	+0.4	147	0 ft
5	11' 47	+0' 01	5.1	-0.0	141	+10 ft
6	13' 30	+1' 44	4.4	-0.7	139	+10 ft
7	12' 13	+0' 27	4.9	-0.2	135	+7 ft
8	11' 21	-0' 25	5.3	+0.2	142	+49 ft
9	12' 02	+0' 16	5.0	-0.1	135	-43 ft
10	10' 50	-0' 56	5.5	+0.4	146	-17 ft
end	13' 20	+1' 34	4.5	-0.6	150	0 ft
Versus average of 11' 46 min/mile

Posted from traininglog.roadrunnersports.com

Activity

Route:	Mt. Pleasant Loop	Elev. Avg:	1297 ft
Location:	Meadville, PA	Elev. Gain:	-7 ft
Date:	08/30/08	Up/Downhill:	[+718/-725]
Time:	02:42 PM	Difficulty:	4.1 / 5.0

Weather:	Fair
	77 F temp; 46% humidity
	78 F heat index; winds N 8

Performance

Distance:	11.58 miles
Time:	2:31:19
Speed:	4.6 mph
Pace:	13' 04 /mi	Heart Rate:	137 bpm (Avg)
Calories:	1345		152 bpm (Peak)

Notes

Good run today - I felt beat and still got out. Felt like I was dragging at first. A few miles in I started to enjoy the back roads and vistas.

Map

Meadville, Pennsylvania

Elevation (ft)

Pace (min/mile)

Heart Rate (bpm)

Heart Rate Zones

Zone	Range (bpm)	Time In Zone		Distance In Zone
Zone 5	165 - 183	0h 00m	0%	0.00 mi
Zone 4	146 - 165	0h 26m	17%	2.12 mi
Zone 3	128 - 146	1h 49m	72%	8.75 mi
Zone 2	110 - 128	0h 23m	15%	1.43 mi
Zone 1	92 - 110	0h 01m	1%	0.08 mi
(none)	out of range	0h 01m	0%	0.03 mi

Splits

Mile	Pace (min/mile)		Speed (mph)		Heart Rate	Elev Gain
Mile	actual	+/- avg	actual	+/- avg	Heart Rate	Elev Gain
1	14' 09	+1' 05	4.2	-0.4	131	+39 ft
2	14' 23	+1' 19	4.2	-0.4	141	+223 ft
3	12' 41	-0' 23	4.7	+0.1	140	+82 ft
4	12' 19	-0' 45	4.9	+0.3	138	-27 ft
5	12' 22	-0' 42	4.8	+0.3	140	+33 ft
6	12' 33	-0' 31	4.8	+0.2	139	-32 ft
7	12' 57	-0' 07	4.6	+0.0	138	-14 ft
8	12' 57	-0' 07	4.6	+0.0	138	+33 ft
9	12' 10	-0' 54	4.9	+0.3	135	-108 ft
10	11' 37	-1' 27	5.2	+0.6	135	-207 ft
11	13' 27	+0' 23	4.5	-0.1	132	-26 ft
end	15' 04	+2' 00	4.0	-0.6	136	-3 ft
Versus average of 13' 04 min/mile

Posted from traininglog.roadrunnersports.com