http://connect.garmin.com/activity/204898212
Sun,
Jul 29, 2012 7:05 AM
Distance: 7.72 mi Time: 1:14:10
Avg Pace: 9:37 min/mi Elevation Gain:
223 ft Got to the track before Doug so I started running. He joins me at about 1.5 miles and 14 minutes into the run. Thus he runs the last 6.22 miles (10K). He is in Lane 1 and I am in Lane 2. Thus I figure I should add about ten seconds to each split to come up with the Lane 1 split times. Doug : I figure 9:50, 9:52, 10:02, 10:18, 10:04, 9:25. (9:55/mile overall)
Throw out the 10:18 split and make it 10:00...I may have fallen asleep while pacing; not sure. Looking at this, I think Doug could reasonably conclude he would "comfortably" be able to run the 10K at 9:50/mile. He just did 10K at 9:55/mile today and it was not RACE PACE effort. Of note, the last 3 miles may indicate he tired some because they were 10:00s...BUT, he had a sprint in him as well. And he can sprint.
Note 1: He is able to talk throughout the run - thus not an overly hard effort for him. Note 2: He has gas at the end and sprints for 0.05 mile bringing the 0.72 mile split down to 9:15 - this is a dramatic decrease in overall time for a 0.72 mile split - thus he has enough gas to run very fast at the tail end of the run!
My conclusion, and I might be off, is that he could shoot for 9:40/mile during the 10K race. And could sprint the last quarter mile bringing the overall pace down a few seconds to take maybe 15 seconds off the race time bringing overall pace for the 10K to 9:38/mile pace. Of high importance however......STAY ON PACE AND DON'T RUN 3k PACE OUT OF THE GATE. It is a 10K race. Oh and of note, I did not make my 45 miles for the week...Met the 25 mile quota for Monday through Friday...Did not get in 20 miles over the weekend. Week total 35.28. There is a plan in place to prevent this from happening again. So, we try again. Week 8 Goal: Get the 45 in...maybe just a few more for good measure...but do the 45 for sure!!!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:11
|
1
|
102
|
26
|
9:11
|
|
2
|
0:09:06
|
1
|
20
|
3
|
9:06
|
|
3
|
0:09:40
|
1
|
20
|
20
|
9:40
|
|
4
|
0:09:42
|
1
|
13
|
16
|
9:42
|
|
5
|
0:09:52
|
1
|
20
|
13
|
9:52
|
|
6
|
0:10:08
|
1
|
20
|
26
|
10:08
|
|
7
|
0:09:54
|
1
|
23
|
26
|
9:54
|
|
8
|
0:06:38
|
0.72
|
0
|
--
|
9:15
|
|
Summary
|
1:14:10
|
7.72
|
223
|
138
|
9:37
|
| 