3.69 miles total...a tempo run for 20 minutes. a 0.15 mile run. Then a PR for the mile. Details below:
http://connect.garmin.com/activity/194241529
584D086A HHS Track
Sat, Jun 30, 2012
8:55 AM
Distance:
2.53 mi Time: 20:05 Avg Pace: 7:56 min/mi
A 20 minute tempo run done at 7:56/mile. I ran this at appropriate tempo pace.
|
Split
|
Time
|
Distance
|
Avg Pace
|
|
1
|
0:07:57
|
1
|
7:57
|
|
2
|
0:08:04
|
1
|
8:04
|
|
3
|
0:04:03
|
0.53
|
7:39
|
|
Summary
|
0:20:05
|
2.53
|
7:56
|
http://connect.garmin.com/activity/194241480
584D086B HHS Track
Sat, Jun 30, 2012
9:33 AM
Distance:
0.15 mi Time: 1:25 Avg Pace: 9:40 min/mi
http://connect.garmin.com/activity/194241443
585D087 HHS Track PR Mile
Sat, Jun 30, 2012
9:41 AM
Distance:
1.01 mi Time: 6:53 Avg Pace: 6:51 min/mi
I ran a massive PR for the mile. I attempted to PR for the mile last week. I ran it cold without a warm up. PR mile had been 7:09/mile and last week I put together a 7:30/mile.
Before Stephen got to the track, I ran the 20 minute tempo run mentioned
above as a warm-up. At the track with
Stephen today, he timed me and I had my Garmin on as well. Today I put together the mile in 6:51.
This confirms that my VDOT rating for the mile distance is 42! This mile PR by 18 seconds is a pretty big
deal. It may have implications across
longer distances as the mile is not my best event. Thus, the longer distances may soon see an
increase in VDOT values (42-44!). What
does this mean? It means I will likely
be setting Personal Records for longer distances.
|
Split
|
Time
|
Distance
|
Avg Pace
|
|
1
|
0:06:51
|
1
|
6:51
|
|
2
|
:02.6
|
0.01
|
6:11
|
|
Summary
|
0:06:53
|
1.01
|
6:51
|
| 