http://connect.garmin.com/activity/309475994
Tue,
May 7, 2013 1:10 PM
Distance:
|
4.86 mi
|
Time:
|
44:44
|
Avg Pace:
|
9:13 min/mi
|
Elevation Gain:
|
282 ft
|
Calories:
|
642 C
|
70°
Feels like 70°
9 mph SSE wind
Humidity 64%
INTERVALS: Hit the Target 5K pace
Scheduled: 10 minute warm up + 6x400 (400 RI) + 10 minute
cool down.
I ran 4x400 (400 RI) instead. I have not done formal speedwork in a while. I am glad I did not start with 800s. Wasn’t easy putting these 400s together. Hot today as well at 70 degrees. I did put the 400s together at 7:30/mile pace. For now, consider 5K pace to be 7:30/mile and aim for this when doing
intervals.
I am planning to do three quality workouts weekly
(intervals, tempo, long). Only runs scheduled
for this week is this Tuesday run, then Thursday (3 Miles: 1 Easy, 2 MP) and
the Marathon Sunday.
4.86 (1.16 miles threshold, 3.70 Easy). All done at AP 8:58. Report below says 9:13 AP but 01:11
for 0.07 miles was when I thought I stopped the watch but must have hit the Lap
key. 71 seconds/4.79=15 seconds. 9:13-15 seconds = 8:58/mile pace.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:09:01
|
1
|
41
|
58
|
9:01
|
2
|
0:01:06
|
0.11
|
163
|
147
|
10:25
|
3
|
0:02:03
|
0.28
|
0
|
0
|
7:24
|
4
|
0:02:04
|
0.2
|
0
|
0
|
10:26
|
5
|
0:02:08
|
0.28
|
0
|
0
|
7:31
|
6
|
0:03:10
|
0.32
|
0
|
0
|
9:56
|
7
|
0:02:10
|
0.29
|
0
|
0
|
7:29
|
8
|
0:02:04
|
0.2
|
0
|
18
|
10:21
|
9
|
0:01:59
|
0.26
|
0
|
0
|
7:34
|
10
|
0:02:02
|
0.19
|
20
|
0
|
10:46
|
11
|
0:09:30
|
1
|
11
|
22
|
9:30
|
12
|
0:06:16
|
0.67
|
46
|
38
|
9:24
|
13
|
0:01:11
|
0.07
|
0
|
0
|
17:44
|
Summary
|
0:44:44
|
4.86
|
282
|
282
|
9:13
|
|