Training Log: Bonneville Shoreline Trail 12 Nov 2013

Last night I went to bed with a crazy idea. To do a 5K PR on the BST, or Bonneville Shoreline Trail. Along the Wasatch Front of Utah we just call it the BST for simplicity. Everyone who runs or bikes knows it. Here in Utah County it’s pretty dry and barren for the most part. It’s made up of various jeep roads along the base of Mount Timpanogos here in the Northern part of the County. Further South it has a few more trees on it, down by Rock Canyon.

Just after completing my 5K PR on the BST
Just after completing my 5K PR on the BST

I parked at a church near the Cedar Hills Golf Club, since they don’t mind much and the paved rec path is there to access the dirt road. I walked about a quarter mile to warm up, then hit the button on Strava [results] and my Watch. I monitored my progress closely, with the Pace View on the watch to make sure I stayed below a 10:00 pace, with a target of 32:00 minutes for my PR.

There were a few steep but short hills and a few longer gentler uphill grades, and I had to walk a few times. Then at 1.6 miles I turned around and gave it a little more speed. My legs and lungs were sore and I came in at the starting line, about 3.2 miles and then tapered to a walk to let my heart rate decrease. When I uploaded the run to Strava it did in fact meet my goal at 31:25 for the 5K PR.

Later I looked at my Polar results and my heart rate was over 160 for almost the entire return 1.6 miles. Awesome job, if I do say so myself. Below is the GPS track from Strava and then a gallery of some of my results graphs from Strava and Polar.

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Map and Splits
Map and Splits
Pace Overview - Elevation and Pace
Pace Overview – Elevation and Pace
Pace Analysis - Splits
Pace Analysis – Splits
Pace Analysis - Smoothed
Pace Analysis – Smoothed
Pace Distribution based on Tempo
Pace Distribution based on Tempo
Polar Heart Rate (in the red zone)
Polar Heart Rate (in the red zone)
Polar Heart Rate Zone Displayed
Polar Heart Rate Zone Displayed

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