http://connect.garmin.com/activity/156298375
528D030Q
6 miles done @ 9:23
mile in 56:15. State Street route.
Scheduled:
2 Miles Easy +
3 Miles Tempo +
1 Mile Easy
Did 2 miles easy, 2 miles tempo (not the 3 miles) and 2 miles
easy.
A Tempo run would be 20 minutes at 8:05/mile or 25 minutes at 8:08/mile.
I did the 2 mile tempo portion at 8:06/mile (reading on watch) in 16:12 (3:48
short of 20 minutes). So 81% of 20
minute tempo portion done.
Need to work on putting together the longer distance at Tempo
pace.
Will consider this a “B” workout.
Improving with the harder workouts at correct intensities –
not there yet. Needs a little more
work.
New idea to rate the quality workouts: then assess
periodically.
Last seven quality workouts: A A C B (move to VDOT 41 due C and
B) A A B = 24/28 = 0.86.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:34
|
1
|
0
|
77
|
9:35
|
|
2
|
0:09:09
|
1
|
13
|
18
|
9:09
|
|
3
|
0:08:06
|
1
|
9
|
5
|
8:07
|
|
4
|
0:08:07
|
1
|
12
|
0
|
8:07
|
|
5
|
0:10:45
|
1
|
19
|
21
|
10:45
|
|
6
|
0:10:31
|
1
|
0
|
7
|
10:32
|
|
7
|
:02.2
|
0
|
0
|
0
|
14:11
|
|
Summary
|
0:56:16
|
6
|
53
|
129
|
9:23
|
| 