http://connect.garmin.com/activity/158708668
532D034Q
Scheduled: 18 miles @ MP + 30 seconds.
At 7:07am: Ran with
Marc A on Canal Trail.
18 miles done in 2:42:39
at 9:02/mile pace (MP + 27 seconds).
I hit the splits at correct pace with high consistency. I typically do not consume gels or fluid on
training runs. Did an Out and Back
route. Today I took Power Gel going into
mile ten. Began drinking Gatorade at mile ten
forward also. This is why the mile ten
split is 9:20/mile.
Figured I would see what I could put together for mile 18
split. Decided to go for a Marathon Pace
mile. Got the 8:35/mile I was looking for. Attempted to mimic to a degree what I would
want to be doing during an actual race…pick up the pace a bit (or surge). Pay no attention to Mile 19 split...1.6 seconds (I guess to turn the watch off.)
MILESTONE: High Consistency throughout 18 Miles.
Next Goal: Do same for 20 Miles.
Grade for workout: “A” of course!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:27
|
1
|
57
|
0
|
9:27
|
|
2
|
0:08:47
|
1
|
28
|
52
|
8:47
|
|
3
|
0:08:59
|
1
|
50
|
40
|
8:59
|
|
4
|
0:08:58
|
1
|
12
|
32
|
8:58
|
|
5
|
0:09:05
|
1
|
29
|
8
|
9:05
|
|
6
|
0:09:05
|
1
|
10
|
0
|
9:06
|
|
7
|
0:08:59
|
1
|
41
|
23
|
8:59
|
|
8
|
0:09:08
|
1
|
0
|
20
|
9:09
|
|
9
|
0:09:00
|
1
|
49
|
15
|
9:00
|
|
10
|
0:09:20
|
1
|
9
|
36
|
9:20
|
|
11
|
0:09:04
|
1
|
169
|
77
|
9:04
|
|
12
|
0:08:57
|
1
|
0
|
90
|
8:58
|
|
13
|
0:09:03
|
1
|
0
|
11
|
9:03
|
|
14
|
0:09:03
|
1
|
8
|
22
|
9:03
|
|
15
|
0:09:04
|
1
|
75
|
79
|
9:04
|
|
16
|
0:09:02
|
1
|
39
|
22
|
9:03
|
|
17
|
0:09:00
|
1
|
108
|
101
|
9:00
|
|
18
|
0:08:35
|
1
|
0
|
51
|
8:35
|
|
19
|
:01.6
|
0
|
0
|
0
|
9:24
|
|
Summary
|
2:42:39
|
18
|
684
|
678
|
9:02
|
| 