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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

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NOTE TO DOUG

Short-Term Running Goals:

PR for All Race distances - simple enough - right?

Improve VDOT from 42 and get to 43 as proven by Race Result(s) or Time Trial(s).

Long-Term Running Goals:

Qualify for Boston Marathon

Personal:


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

http://connect.garmin.com/activity/279409930

730E045 Canal Trail Marc

Sat, Mar 2, 2013 9:42 AM

Distance:

22.00 mi

Time:

3:27:43

Avg Pace:

9:26 min/mi

Elevation Gain:

815 ft

Calories:

2,898 C

37°

Feels like 31°

8 mph NNW wind

Humidity 60%

I ran 22 miles today at 9:26/mile pace in 3:26:43.

This is a decent pace for the distance.

I ran with Marc.  He ran 13 miles.  I ran 22. 

The goal was to do the 22 miles at ten minute mile pace and if take any breaks, to get the split where break was done to the 10:00/mile range. 

Actually 18 of the 22 miles are faster than 10:00/mile pace. 

Mile 9 is 8:44/mile. 

Mile 17 is 8:48/mile. 

Mile 19 is 8:29/mile. 

Mile 22 is 8:40/mile. 

As always, I run faster late in the game to see how much I have left in the tank.  And because it’s fun to run faster. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:37

1

60

5

9:37

2

0:09:26

1

15

44

9:26

3

0:10:17

1

42

29

10:17

4

0:09:30

1

62

89

9:30

5

0:09:09

1

58

0

9:09

6

0:10:27

1

11

56

10:27

7

0:09:28

1

30

48

9:28

8

0:10:04

1

17

29

10:04

9

0:08:44

1

17

22

8:44

10

0:09:09

1

14

0

9:09

11

0:09:05

1

25

28

9:05

12

0:11:09

1

60

23

11:09

13

0:09:16

1

39

50

9:16

14

0:09:17

1

58

38

9:17

15

0:09:31

1

11

43

9:32

16

0:09:08

1

35

0

9:08

17

0:08:48

1

29

69

8:48

18

0:09:38

1

45

0

9:38

19

0:08:29

1

0

83

8:29

20

0:09:19

1

72

48

9:19

21

0:09:31

1

26

44

9:32

22

0:08:40

1

90

68

8:40

23

:01.7

0.01

0

0

5:48

 Summary

3:27:43

22

815

816

9:26

Comments
From Marc Audet on Sun, Mar 03, 2013 at 12:16:46 from 24.91.57.116

Hi Pat: Excellent effort today on your part. The splits are looking good. Today's effort looks like an ideal training session for a marathon, the variation in pacing in the second half shows good strength. Overall, your consistency in the past two months is paying off big time. You will be in good shape for the ultra in April. Keep up the good work!

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