http://connect.garmin.com/activity/147132134
519D021Q
Quality Workout.
1:42pm. Rings of State. 2.57 Threshold
Miles, 8.91 Easy Miles
11.48 miles done in 1:41:59
at 8:53/mile.
Scheduled: 2 Miles Easy pace {9:25/mile}
+ 2 x (10 minutes at Threshold pace {7:52/mile}with
2-min rests) + 1 Hour Easy pace.
I did the precise workout as scheduled and at better than planned
paces.
I am very satisfied with this result. I had difficulty putting together (90-120
second repeats at 7:26/mile with 4
minutes rest) Sunday. Today I easily
handle (10 minutes at 7:46/mile with
two minutes rest)! Does 20 seconds
really make that much of a difference? I
do not think so. I suspect I am better
with longer distances…I can run a quick pace in time and can build…not however
in the minimal time it takes to run 300-400 meters – or at least not yet.
CONFIRMATION: I can handle the ten minute Cruise Intervals
at VDOT 42 intensity.
Learned about feature on the Garmin watch…Advanced
Workouts. It allows me to enter multiple
steps for a particular workout. For
example…I can program 2 miles Easy pace + 4x (1 mile T pace with 1-min rest) +
5 min Easy pace + 3 x (1 mile T pace with 1-min rest) + 2 miles Easy pace. For the longest time, I was wondering how to
program that kind of a workout into the Garmin.
I thought the watch features were lacking…turns out…my knowledge of the
Garmin functions were lacking.
Week 5 Summary: 2 Quality Workouts done, One Quality workout
became much easier, 27.59 miles of 50 done (55%), ran 4 of the 6 scheduled days.
Month January summary: 8 Quality workouts done (2 VO2MI, 2
Tempo, 4 Longs {two with half being MP miles}, 2 Speed workouts, some pick-ups,
Ran long 5 of past 5 Saturdays, Ran every Saturday and Sunday past 5 weeks,
138.38 January Miles, Ran 19/31 days, Moved from VDOT 41 to VDOT 42.
IMPROVE ON: INCREASING MILEAGE.
IMPROVE ON: ID ON THE SCHEDULE…HOW TO BUILD IN MILEAGE.
Saturday and Sundays are in place as definite days to run. I have not missed any of those.
Build in an additional “definite” day for running…maybe a
ten miler.
If there were three “definite” days…the 20 weekend miles and
the additional ten miles would work out to 30 miles. Three definite days would be guaranteed 30 miles!
The goal would then be to get the other 15-25 miles done.
Think in terms of about 25 miles Mon through Friday, 20 Miles
Sat- Sun.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:17:59
|
2
|
11
|
91
|
9:00
|
|
2
|
0:10:00
|
1.28
|
0
|
0
|
7:51
|
|
3
|
0:02:00
|
0.18
|
7
|
0
|
10:55
|
|
4
|
0:10:00
|
1.29
|
17
|
16
|
7:46
|
|
5
|
0:02:00
|
0.2
|
0
|
0
|
10:14
|
|
6
|
1:00:00
|
6.54
|
26
|
34
|
9:11
|
|
Summary
|
1:41:59
|
11.48
|
62
|
141
|
8:53
|
| 