http://connect.garmin.com/activity/155586070
527D029Q
5:22pm: I ran 7.01 miles. Done at the HHS track. Done in 1:03:13
@ 9:01/mile
Scheduled:
10-20 minute warm-up
2x (6 x ΒΌ mile) (1:30
RI)
(2:30 RI between
sets)
10 minute cool-down
The goal was to run the 12 quarters @ 1:54 per quarter. I
did better than that. 8 of the 12 were
done @ 1:52-1:53. This is amazingly consistent. I was not looking at the splits while
running; simply going by feel and attempting to run at what felt like 5K pace.
Of note, the cool-down was done @ 9:03/mile compared to the
warm-up done at 9:30 mile!
A+ workout.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:38
|
1.01
|
0
|
0
|
9:30
|
|
2
|
0:01:53
|
0.25
|
9
|
0
|
7:34
|
|
3
|
0:01:30
|
0.13
|
0
|
0
|
11:16
|
|
4
|
0:01:52
|
0.25
|
0
|
9
|
7:27
|
|
5
|
0:01:30
|
0.14
|
0
|
0
|
11:02
|
|
6
|
0:01:53
|
0.25
|
0
|
0
|
7:33
|
|
7
|
0:01:30
|
0.14
|
0
|
0
|
10:46
|
|
8
|
0:01:48
|
0.25
|
14
|
0
|
7:13
|
|
9
|
0:01:30
|
0.13
|
0
|
20
|
11:09
|
|
10
|
0:01:53
|
0.25
|
5
|
0
|
7:34
|
|
11
|
0:01:30
|
0.14
|
0
|
0
|
10:57
|
|
12
|
0:01:53
|
0.25
|
0
|
0
|
7:33
|
|
13
|
0:01:30
|
0.13
|
0
|
0
|
11:23
|
|
14
|
0:02:30
|
0.24
|
14
|
19
|
10:27
|
|
15
|
0:01:50
|
0.25
|
4
|
0
|
7:20
|
|
16
|
0:01:30
|
0.13
|
0
|
0
|
11:26
|
|
17
|
0:01:52
|
0.25
|
5
|
0
|
7:30
|
|
18
|
0:01:30
|
0.13
|
0
|
0
|
11:41
|
|
19
|
0:01:55
|
0.25
|
0
|
0
|
7:41
|
|
20
|
0:01:30
|
0.13
|
0
|
0
|
11:42
|
|
21
|
0:01:52
|
0.25
|
0
|
0
|
7:29
|
|
22
|
0:01:30
|
0.13
|
0
|
0
|
11:55
|
|
23
|
0:01:53
|
0.25
|
0
|
0
|
7:31
|
|
24
|
0:01:30
|
0.13
|
0
|
0
|
11:40
|
|
25
|
0:01:51
|
0.25
|
0
|
0
|
7:25
|
|
26
|
0:01:30
|
0.12
|
0
|
8
|
12:08
|
|
27
|
0:10:39
|
1.18
|
6
|
0
|
9:03
|
|
Summary
|
1:03:13
|
7.01
|
58
|
56
|
9:01
|
| 