http://connect.garmin.com/activity/90711447
394C068
5/28/11
and 13.21 MP Miles
Canal Trail at 10:38am
and 13.21 done in 2:04:41 at 9:26 pace at 149 bpm for 86% MHR (MP 79-88%
MHR).
Hot. In the 80s.
Planned a two hour run. Out and
Back. Benefit of Out and Backs are that
it makes if difficult to cut the run short!!
Can almost be considered a LT run because the HR was above 153 bpm
(above 89% MHR) for 5 of the miles.
While I was running, I was going for 9:00s. Was going to
go faster second half. At 9:05 pace at the half. About 9:08
pace at 11.6 miles. Walked a bit (hill)
bringing the split to 12:12 (Okay…so
it was a kind of a big bit.) and this impacts overall pace by end of run. Was going for midpoint Long Run pace (8:30-9:30 pace). Again heat compromises pace. Again appreciating the heart rate
monitor.
|
Split
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
Avg HR
|
|
|
|
|
|
|
|
|
1
|
1
|
56
|
0
|
9:18
|
135
|
|
2
|
1
|
27
|
131
|
8:55
|
140
|
|
3
|
1
|
40
|
0
|
9:19
|
144
|
|
4
|
1
|
41
|
31
|
8:54
|
148
|
|
5
|
1
|
46
|
23
|
8:53
|
151
|
|
6
|
1
|
21
|
30
|
9:08
|
150
|
|
7
|
1
|
0
|
24
|
9:19
|
151
|
|
8
|
1
|
36
|
0
|
9:27
|
153
|
|
9
|
1
|
14
|
63
|
8:58
|
153
|
|
10
|
1
|
75
|
35
|
9:05
|
156
|
|
11
|
1
|
0
|
69
|
9:21
|
155
|
|
12
|
1
|
165
|
25
|
12:11
|
152
|
|
13
|
1
|
0
|
63
|
9:46
|
155
|
|
14
|
0.21
|
0
|
26
|
9:50
|
156
|
|
|
|
|
|
|
|
|
Summary
|
13.21
|
522
|
520
|
9:26
|
150
|
| 