My run this morning was phenomenal. I tracked it with my Forerunner 305 and the data came out reasonably well.
To summarize I ran 3.5 miles in 36 minutes while wearing the weight vest loaded with 20lbs. It is worth mentioning that I ran in icy rain, there are a few feet of snow on the ground, and puddles at the crosswalks that are well into shin-height depth. Glorious.
Something I noticed from the chart is that my heart rate spikes up into Zone 5 and stays there for almost the entirety of my run. This is obviously not preferrable. It must be directly related to my pace, so there's something to work at which I never would have known otherwise. My pace stays very consistent at around a 10-minute mile.
I divided the sections of my run by Laps on the Forerunner.
Lap 1 was a straight run from the apartment.
Lap 2 was a brief walking break.
Lap 3 was a section of pushups in the snow. 4 sets of 5.
Lap 4 was a short walk before I decided to run again.
Lap 5 was a brutal stretch of running where I was verbally chanting to pull myself through the last leg. It was horrendous and I loved it.
Lap 6 was a short cool-down walk from the nearby fire station to my apartment. I stepped in a giant puddle of icy water and it totally filled my shoes. Until that point my feet were kept relatively dry by my inov8s. I love those shoes.
Overall I consider the run a great success. It blows away my previous performances, even in terms of Shawnee and Ruckus. I estimate both events to be around three miles in length. I ran Shawnee in 30:10 and Ruckus in 29:34. Today I ran farther, with weight, and in horrible weather and despite it all, faster in terms of my pace. It's also worth mentioning that this morning's run was completed in absence of any competition. Very reinforcing.