http://connect.garmin.com/activity/196707323
592D094 Canal Trail
Sat, Jul 7, 2012
11:25 AM
Distance: 10.01 mi Time: 1:38:03
Avg Pace: 9:48 min/mi Elevation Gain:
882 ft
Easy is 9:04-9:34/mile.
Long is 9:04-10:04/mile. Usually I keep long at 9:04-9:34/mile but today I decided to go at an easier
pace as I have increased the mileage this week.
(Sunday through Saturday sees fifty miles. Sunday saw 11, Wed 10 and today sees ten miles. Adam (ACorn) spoke of planning to do Easy miles for the first eight weeks of his training regimen while upping the mileage. I decided to go with that plan as well. I'll throw some quality workbouts in there with a race or two maybe. The current plan is 4 weeks at 40 miles, 4 weeks at 45 miles, 4 weeks at 50 miles and then maybe 4 weeks at 55 miles along with two taper weeks. Hitting 90% = success. Sunday will complete the first four week mesocycle (My week starts Monday). I am on track with the mileage!!!!! Yes, that number of exclamation points is warranted. These past four weeks see me hitting the required 90% mileage. Week 9 forward will have three quality workbouts weekly. Week 1-4: Longs are ten miles. Week 5-8: Long will be 13-16 miles.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:08
|
1
|
180
|
126
|
10:08
|
|
2
|
0:09:49
|
1
|
129
|
150
|
9:50
|
|
3
|
0:09:54
|
1
|
42
|
32
|
9:55
|
|
4
|
0:09:30
|
1
|
82
|
107
|
9:30
|
|
5
|
0:09:30
|
1
|
87
|
56
|
9:29
|
|
6
|
0:09:28
|
1
|
0
|
14
|
9:28
|
|
7
|
0:10:41
|
1
|
19
|
27
|
10:41
|
|
8
|
0:10:00
|
1
|
124
|
97
|
10:00
|
|
9
|
0:09:51
|
1
|
220
|
213
|
9:51
|
|
10
|
0:09:11
|
1
|
0
|
53
|
9:11
|
|
11
|
:02.4
|
0.01
|
0
|
0
|
7:26
|
|
Summary
|
1:38:03
|
10.01
|
882
|
877
|
9:48
|
| 