http://connect.garmin.com/activity/156570607
529D031Q
Scheduled:
18 Miles @ MP + 30 seconds
I ran the Canal Trail @ 9:50am
with Marc A. today. Put together 16.48 miles
@ MP + 33 seconds (9:08/mile) in 2:30:30.
I will consider this an “A” workout. It was about 1.5 miles short of the 18 miles.
3 seconds off target per mile.
How can it have an “A” rating? Well; I have not run this long for quite some
time. And the later miles were at 9:05/mile goal. AND: the splits were consistent!
Of primary importance for me: putting in the Long runs with consistent
splits for the run duration – especially all the miles after Mile 13.
If I can maintain goal pace through Mile 20 on the training
runs, I believe I can maintain goal pace for the Marathon
(or if I do decompensate, it will not be mile 14 or 15 forward as in the past…it will be post
mile 20!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:14
|
1
|
57
|
0
|
9:14
|
|
2
|
0:09:13
|
1
|
18
|
41
|
9:13
|
|
3
|
0:09:16
|
1
|
42
|
41
|
9:16
|
|
4
|
0:09:11
|
1
|
13
|
26
|
9:11
|
|
5
|
0:09:13
|
1
|
29
|
15
|
9:13
|
|
6
|
0:09:06
|
1
|
35
|
17
|
9:06
|
|
7
|
0:09:13
|
1
|
14
|
6
|
9:13
|
|
8
|
0:09:13
|
1
|
0
|
0
|
9:13
|
|
9
|
0:09:01
|
1
|
0
|
11
|
9:01
|
|
10
|
0:09:16
|
1
|
14
|
15
|
9:16
|
|
11
|
0:09:08
|
1
|
0
|
35
|
9:08
|
|
12
|
0:09:10
|
1
|
42
|
0
|
9:10
|
|
13
|
0:08:54
|
1
|
28
|
80
|
8:54
|
|
14
|
0:09:03
|
1
|
54
|
13
|
9:03
|
|
15
|
0:08:35
|
1
|
0
|
70
|
8:36
|
|
16
|
0:09:17
|
1
|
22
|
14
|
9:17
|
|
17
|
0:04:28
|
0.48
|
0
|
14
|
9:16
|
|
Summary
|
2:30:30
|
16.48
|
367
|
396
|
9:08
|
| 