330C004 and 331C005 for 7.36 miles.
http://connect.garmin.com/activity/62115219
http://connect.garmin.com/activity/62115225
330C004 is six miles done at 1318 in 54:31 and 9:05 pace per miles average with 141 bpm average
(81% MHR).
331C005 is 1.36 miles done at 1414 in 12:09 at 8:57
pace per mile with average HR being 145 bpm (83% MHR).
Splits for first six miles: 916/133, 920/143, 944/148,
839/135, 855/141, 838/147.
Last 1.36 mile splits are 916/146 and 8:01 pace per mile for 0.36 (142 bpm).
I got some vert in today by running up East Rock but the
elevation is not as pronounced as I thought it would be. Still would be good route for Hill
Repeats. Mile 1.25 to 2.81 sees 245 feet
elevation. Total elevation gain for the
six miles was 378 Feet. Took a wrong
turn and watched stopped at six miles when the planned six was done. So stopped and reset the watch to track the
extra distance. Ran 1.36 more today than
planned.
These miles are being considered MP miles although they were
run at the low end of MP range. MP is 79-88% MHR and these miles were run at
81% MHR. MP is 8:37 and I did these at average 9:05 pace…MP because I did fall within the MP range and
also because of the Hill workout. And
also considering this my Speed workout (Hills after all).
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