Three runs today: 7:11 am
sees a mile at 7:30 pace. 7:32am
sees two miles at 7:43/mile. And finally 2:28pm
sees 8 miles done at 9:08/mile. Eleven miles for today and 9 miles done
yesterday has 20 being done this weekend.
Not too bad.
http://connect.garmin.com/activity/192434819
578D080 Trum HS Track Doug/Tim
Sun, Jun 24, 2012
7:11 AM
|
Split
|
Time
|
Distance
|
Avg Pace
|
|
1
|
0:07:30
|
1
|
7:30
|
|
2
|
:03.4
|
0.01
|
7:04
|
|
Summary
|
0:07:34
|
1.01
|
7:30
|
I attempted to go for a PR mile. Best time for the mile is 7:09/mile. I got
this done @ 7:30/mile. I was 21 seconds
off from my personal best. I ran this
cold and next attempt might warm up for a mile with some pick-ups and then go
for the PR.
http://connect.garmin.com/activity/192434808
579D081 Trum HS Track Doug/Tim
Sun, Jun 24, 2012
7:32 AM
Distance:
2.01 mi Time: 15:33 Avg Pace: 7:43 min/mi
|
Split
|
Time
|
Distance
|
Avg Pace
|
|
1
|
0:07:46
|
1
|
7:46
|
|
2
|
0:07:40
|
1
|
7:41
|
|
3
|
:05.9
|
0.01
|
7:35
|
|
Summary
|
0:15:33
|
2.01
|
7:43
|
I ran two miles at a pretty decent pace. I got the first one done in 7:46 and the next one done at 7:41. 7:43 average pace for the two miles. 7:43
is my PR 5K pace. The plan was simply to
stay close to Tim without overextending.
These two miles were much easier to put together than the first mile run
earlier at 7:30/mile.
So these two workouts done today would be considered a
Quality workout in that 3 miles done at what is essentially 5K pace or
better.
http://connect.garmin.com/activity/192434781
580D082 to 123 Whitney New Haven
Sun, Jun 24, 2012
2:28 PM
Distance: 8.00 mi Time: 1:13:03
Avg Pace: 9:08 min/mi Elevation Gain:
586 ft
I was going for an Easy run (9:04-9:34/mile). I was able to do the 8 miles at 9:08/mile average pace. The first split was done at 9:53 and the second at 9:21/mile. Legs a bit tired from the three 5K pace miles
earlier in the day. Going into mile 3
though, I am pretty confident the 8 miles will be done around 9:04-9:14/mile pace.
It is simply going to be another progressive run with faster miles at
the tail end. Not very difficult to run
fast and negative split the run when you run slow up front!
Had forty miles scheduled for this week and got 36
done. So I hit the 90% (I am content
with 90%). It is when I fall below 90%
that I need to become concerned.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
|
1
|
0:09:53
|
1
|
92
|
71
|
|
2
|
0:09:21
|
1
|
62
|
76
|
|
3
|
0:09:18
|
1
|
37
|
47
|
|
4
|
0:09:14
|
1
|
11
|
18
|
|
5
|
0:08:54
|
1
|
121
|
119
|
|
6
|
0:08:45
|
1
|
42
|
41
|
|
7
|
0:08:34
|
1
|
123
|
118
|
|
8
|
0:08:59
|
1
|
96
|
41
|
|
9
|
:03.2
|
0
|
0
|
0
|
|
Summary
|
1:13:03
|
8
|
586
|
531
|
| 