http://connect.garmin.com/activity/193485229
581D083 Canal Trail Bryan
Wed,
Jun 27, 2012 6:07 PM
The goal of the run: put together consistent 9:00 miles.
I did a 9:03, 02,
04, 04, 02 and 9:00 mile ending with
an 8:57 for the .49 putting together
6.49 miles at 9:02/mile.
Great run. Canal
Trail good route and cool route when weather hot.
I should do a tempo run tomorrow (vdot 42 = 7:47-8:08/mile).
Rule of thumb: Do mid-tempo range for 20 minute run and high-tempo
range for 40 minute run. If 80 minutes –
marathon pace miles equates to a tempo run.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:03
|
1
|
80
|
23
|
9:03
|
|
2
|
0:09:01
|
1
|
33
|
54
|
9:02
|
|
3
|
0:09:04
|
1
|
34
|
27
|
9:04
|
|
4
|
0:09:04
|
1
|
19
|
12
|
9:04
|
|
5
|
0:09:02
|
1
|
18
|
56
|
9:02
|
|
6
|
0:09:00
|
1
|
110
|
81
|
9:00
|
|
7
|
0:04:21
|
0.49
|
0
|
39
|
8:57
|
|
Summary
|
0:58:35
|
6.49
|
294
|
292
|
9:02
|
| 