http://connect.garmin.com/activity/430134857
Tue, Jan 14, 2014 4:15 PM
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Distance:
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4.53 mi
|
|
Time:
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40:53
|
|
Avg Pace:
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9:01 min/mi
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|
Elevation Gain:
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110 ft
|
|
Calories:
|
584 C
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The plan was to do the 4 half mile repeats at 5K race pace which is 7:26/mile. I did the repeats at 7:15, 7:09, 7:06 and 7:10 mile pace – all too fast. The idea is to do them at the correct intensity. I’ll work on that. Interesting to note though that the splits are highly consistent! The warm up mile at 9:12/mile. The cool down mile at 8:40/mile.
Got the intervals done for the week.
Next quality workout will be a tempo run.
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Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:12
|
1
|
0
|
0
|
9:12
|
|
2
|
:30.3
|
0.05
|
0
|
0
|
9:16
|
|
3
|
0:03:29
|
0.48
|
17
|
34
|
7:15
|
|
4
|
0:02:14
|
0.14
|
0
|
0
|
16:26
|
|
5
|
0:03:27
|
0.48
|
23
|
24
|
7:09
|
|
6
|
0:02:05
|
0.13
|
0
|
0
|
15:42
|
|
7
|
0:03:24
|
0.48
|
19
|
0
|
7:06
|
|
8
|
0:02:05
|
0.13
|
0
|
11
|
15:35
|
|
9
|
0:03:26
|
0.48
|
13
|
0
|
7:10
|
|
10
|
0:02:14
|
0.14
|
0
|
13
|
16:04
|
|
11
|
0:08:40
|
1
|
39
|
24
|
8:40
|
|
12
|
:07.4
|
0.01
|
0
|
0
|
8:39
|
|
Summary
|
0:40:53
|
4.53
|
110
|
106
|
9:01
|
| 