http://connect.garmin.com/activity/226979345
Tue,
Sep 25, 2012 5:54 PM
Distance:
|
3.60 mi
|
Time:
|
30:00
|
Avg Pace:
|
8:20 min/mi
|
Elevation Gain:
|
154 ft
|
Calories:
|
482 C
|
I ran a 30 minute run tonight. Doesn’t sound like much but it was a Quality
workbout! The first mile was a warm-up 8:42/mile.
The next 20 minutes was at Tempo pace (8:06/mile
pace) and then a really, really quick cool-down for about a minute. Not much of a cool-down. But got the workout done in 30 minutes!
The race Sunday and this Tuesday run makes two quality
workbouts for the week. Not bad at
all.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:08:42
|
1
|
46
|
7
|
8:42
|
2
|
0:08:16
|
1
|
20
|
13
|
8:16
|
3
|
0:08:04
|
1
|
66
|
26
|
8:04
|
4
|
0:03:44
|
0.47
|
7
|
33
|
7:57
|
5
|
0:01:13
|
0.13
|
10
|
10
|
9:19
|
6
|
:00.8
|
--
|
--
|
--
|
--
|
Summary
|
0:30:00
|
3.6
|
154
|
89
|
8:20
|
|