Run
Relay Night at Satellite High Track
Relay night at Satellite High Track: after warming up, runners paired off and alternated 800-meter legs until each person had completed four. My partner and I finished seventh overall.
I had a blast adding a competitive element to the workout. I was thankful for the way the teams were paired. I had expected to run with someone closer to my speed, which would have been harder on the lungs, but having a slower partner gave me a longer break and let me run each following leg faster.
My legs were feeling the workout the next day. The one mistake was not eating better during the day—I was definitely feeling those choices once the relay began.
Prescribed workout #
- 0.5–2 mile warm-up
- Drills and strides
- Pair up for a 4×800-meter relay, with each runner completing four 800s
- Cooldown
Recorded metrics #
- Activity time: 30:11
- Moving time: 29:30
- Elapsed time: 1:10:26
- Average pace: 8:05 per mile
- Average heart rate: 157 bpm
- Maximum heart rate: 186 bpm
- Average power: 406 watts
- Weighted power: 439 watts
- Maximum power: 681 watts
- Best 30-second average power: 606 watts
- Power variability: 1.08
- Average cadence: 165 spm
- Maximum cadence: 206 spm
- Elevation gain: 0 feet
- Elevation loss: 0 feet
- Calories: 453
- Average stride length: 1.26 meters
- Average vertical oscillation: 9.5 centimeters
- Average vertical ratio: 7.8%
- Average ground contact time: 256 milliseconds
- Perceived effort: 7/10 (hard)
- How I felt: Good
Mile splits #
| Lap | Distance | Time | Pace | Avg HR | Avg power |
|---|---|---|---|---|---|
| 1 | 1.00 mi | 9:48 | 9:48/mi | 143 bpm | 361 W |
| 2 | 1.00 mi | 6:35 | 6:35/mi | 168 bpm | 475 W |
| 3 | 1.00 mi | 6:03 | 6:03/mi | 172 bpm | 519 W |
| 4 | 0.73 mi | 7:43 | 10:32/mi | 153 bpm | 317 W |
Recovery notes #
While visiting family over the weekend, I used my dad’s plastic psoas-release stretching tool on a nagging hip pain that had been bothering me for weeks. The pain has been gone since, which has been great. The smaller aches and pains have tended to show up on my right side, likely connected to the IT band, so I will keep an eye on that.