PREFONTAINE

35th New Haven Road Race 20K

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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

MY RACE RESULTS ON ATHLINKS

IMPORTANT LINKS

LINKS TO RACE RESULTS AND COMMENTS

PERSONAL RECORDS

HITEK RACING: CT RACE CALENDAR

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
44.27	4.11	30.22	0.00	78.60

Sat, Sep 01, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.12	0.00	0.00	0.00	4.12

Total distance: 4.12 miles.

First Run: A mile run at Notre Dame High School, West Haven @ 8:57/mile

Second Run: 5K a couple hours later done at 8:41/mile.

I was going for 9:00/miles during the 5K. Mile 1 at 9:00/mile and the other miles faster.

Avg pace for the run was 8:41/mile.

http://connect.garmin.com/activity/217535146

631D133 Notre Dame H.S. Track

Sat, Sep 1, 2012 10:43 AM

Distance: 1.01 mi Time: 9:03 Avg Pace: 8:57 min/mi Elevation Gain: 40 ft Calories: 134 C

http://connect.garmin.com/activity/217535131

632D134 LL

Sat, Sep 1, 2012 12:53

Distance: 3.11 mi Time: 27:00 Avg Pace: 8:41 min/mi Elevation Gain: 154 ft Calories: 410 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:00	1	98	103	9:00
2	0:08:30	1	28	21	8:30
3	0:08:36	1	28	22	8:36
4	:53.7	0.11	0	0	8:14
Summary	0:27:00	3.11	154	146	8:41

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Sun, Sep 02, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	3.11	0.00	0.00	3.11

http://connect.garmin.com/activity/218048822

633D135 LL

Sun, Sep 2, 2012 10:31 AM

Distance: 3.11 mi Time: 26:20 Avg Pace: 8:28 min/mi Elevation Gain: 116 ft Calories: 415 C

I have the New Haven Road Race 20K tomorrow and typically don’t run the day before a race. But I figured, let’s do it and see what happens. A progressive run at 8:28/mile avg pace for the 5K today.

I am considering running 5K in the mornings and a Long run with 2-3 other runs during the week. The daily morning 5K will hopefully get me in the habit of running in the morning with this becoming “natural.”

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:45	1	36	190	8:45
2	0:08:27	1	34	51	8:27
3	0:08:13	1	46	43	8:13
4	:55.9	0.11	0	0	8:36
Summary	0:26:20	3.11	116	284	8:28

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Mon, Sep 03, 2012

Race: 35th New Haven Road Race 20K (12.53 Miles) 01:44:32, Place overall: 833, Place in age division: 109

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	12.53	0.00	12.53

http://connect.garmin.com/activity/218488680

634D136 New Haven Road Race 20K

Mon, Sep 3, 2012 8:43 AM

Distance: 12.53 mi Time: 1:44:34 Avg Pace: 8:21 min/mi Elevation Gain: 563 ft Calories: 1,660 C

My 20K result is 1:44:32 for 8:24/mile.

Two of my sons, Michael and Christian, ran the NHRR 5K.

Michael 5K result is 27:00 @ 8:42/mile

Christian 5K result is 28:29 @ 9:10/mile

It took Christian 65 seconds to get to the start line and Michael 75 seconds to get to the start line. The Net Time is accurate for Christian but not accurate for Michael. The Net Time for Michael is recorded as being the same as his Gun Time. I have written to Kristin (person at NHRR in charge of making corrections to results) and requested she look into the matter. The Published paces are based on Gun Time. The above times are Net Times and the paces are based on Net Time (actual time it took to complete the race which is Gun Time minus time it took to get to the Start Line).

That said, you can see Michael and Christian did very well for this 5K!!!

My 20K Splits:

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:07:49	1	38	19	7:49
2	0:08:00	1	34	21	8:00
3	0:08:09	1	146	152	8:09
4	0:08:06	1	40	50	8:07
5	0:08:13	1	29	27	8:13
6	0:08:24	1	53	29	8:24
7	0:08:18	1	17	55	8:18
8	0:08:18	1	0	11	8:18
9	0:08:46	1	43	26	8:46
10	0:09:11	1	81	0	9:11
11	0:08:22	1	42	106	8:22
12	0:08:35	1	25	25	8:35
13	0:04:22	0.53	17	21	8:11
Summary	1:44:34	12.53	563	540	8:21

NEW HAVEN 20K ROAD RACE September 3, 2012

USA Men’s & Women’s 20k National Championship Races

CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM

Place Div No.   Last Name  First Name  Sex City                  Nettime   10ksplit Time    Pace

1   1     3 Tegenkamp     Matt          M   Portland              58:29              58:30  4:43

229   8  1287 Konon       Rick          M   Colchester         1:26:53     44:15  1:26:58  7:00

731  19   984 Beauregard  Robin         F   Hebron             1:41:48     50:43  1:42:29  8:15

833 109  1200 Kearney    Patrick       M   Hamden             1:44:32     50:25  1:44:43  8:26

875  75   460 Audet      Marc          M   Hamden             1:45:07     52:40  1:45:42  8:31

1026  92   788 Tebbetts   Clinton       M   West Haven         1:48:16     51:58  1:48:39  8:45

2348 106   232 Barretta  Marge         F   Meriden            2:47:38   1:18:44  2:49:14 13:38

2271 219  1570 Beech      Robert        M   New Haven          2:26:24   1:02:58  2:27:56 11:55

2365  90    57 Halstead   Edward       M   Woodbridge         3:08:28   1:30:46  3:10:06 15:18

2369 162  2150 Rybak      Kaz S.       M   Waterbury          3:15:20   1:31:57  3:16:53 15:51

NEW HAVEN 5K ROAD RACE

New Haven, CT Labor Day September 3, 2012

CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM

Place Div No.   Last Name              First Name  Sex City                  Nettime   Time    Pace

1   1  3292 Pearl                  Ryan          M   Hamden                15:33     15:33  5:01

1260 207  4317 Kearney                Michael      M   Hamden                28:15     28:15  9:06

1557 229  3824 Kearney                Christian     M   Hamden               28:29     29:34  9:31

3437 263  5978 Bartolo                Zack          M   Norwalk               43:25     45:46 14:44

3548 168  2967 Sage                   Tanya         F   Prospect           1:09:41   1:11:29 23:01

Comments(3)

Tue, Sep 18, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	1.00	2.11	0.00	3.11

http://connect.garmin.com/activity/224200925

635D137 LL

Tue, Sep 18, 2012 7:42 AM

Distance: 3.11 mi Time: 25:45 Avg Pace: 8:17 min/mi Elevation Gain: 74 ft Calories: 419 C

I have not run since Labor Day (9/3/12).

I had registered to run the Gulf Beach Half Marathon on Saturday the 15^th of September. I overslept and did not make it to the start line on time.

So this is the longest period of time I had gone without running – an entire two weeks.

But, the splits were surprisingly good today. I had planned on running at Easy pace of 8:30-9:30/mile. Mile 2 and 3 splits are 8:08/mile pace! I got the 3.1 miles done at 8:17/mile.

I am wondering if the lack of heat is a factor. At any rate, fitness does not seem to be too compromised with the long break.

Time 25:45 = 25.75 minutes. 3716 steps during the run. 3716/25.75=144 steps per minute. This is 72 Right Steps per minute. Need to work toward quicker turnover. I was going for quicker turnover today…still not there. I am looking for 90 Right steps per minute.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:35	1	0	0	8:35
2	0:08:08	1	37	29	8:08
3	0:08:09	1	36	37	8:09
4	:53.5	0.11	0	0	8:15
Summary	0:25:45	3.11	74	65	8:17

Comments(1)

Thu, Sep 20, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.34	0.00	0.00	0.00	6.34

http://connect.garmin.com/activity/225057466

636D138 Stonehenge

Thu, Sep 20, 2012 6:08 PM

Distance: 6.34 mi Time: 55:09 Avg Pace: 8:42 min/mi Elevation Gain: 119 ft Calories: 836 C

I ran 6.34 Easy Miles.

9120 steps / 55 minutes = 166 steps per minute. 166/2 = 83 Right steps per minute. The new pedometer purchased yesterday is more accurate than the one I had been using. 83 right steps is not so far off from the 90 right steps per minute I am looking for. The other pedometer had reported 144 steps per minute.

Good. Got another run in.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:57	1	6	0	8:57
2	0:08:42	1	22	20	8:42
3	0:08:36	1	23	28	8:36
4	0:08:36	1	45	46	8:36
5	0:08:39	1	0	21	8:39
6	0:08:43	1	22	0	8:43
7	0:02:57	0.34	0	22	8:38
Summary	0:55:09	6.34	119	137	8:42

Comments(1)

Fri, Sep 21, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.89	0.00	0.00	0.00	5.89

http://connect.garmin.com/activity/225349948

637D139 Stonehenge

Fri, Sep 21, 2012 4:51 PM

Distance: 5.89 mi Time: 51:56 Avg Pace: 8:49 min/mi Elevation Gain: 166 ft Calories: 778 C

Goal was to get the miles done at Easy pace of 8:30-9:30/mile pace. Got them done at 8:49/mile.

8480 steps / 52 minutes = 163 steps.

163/2 = 82 Right Steps per minute. About same as 83 Right steps per minute yesterday.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:57	1	0	0	8:57
2	0:08:32	1	21	15	8:33
3	0:08:38	1	60	61	8:38
4	0:08:52	1	49	61	8:52
5	0:08:54	1	10	23	8:54
6	0:07:54	0.89	26	13	8:54
7	:08.3	0	0	0	0
Summary	0:51:56	5.89	166	173	8:49

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Sun, Sep 23, 2012

Race: Niantic Bay Half Marathon (13.1 Miles) 01:52:00

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.10	0.00	13.11	0.00	13.21

http://connect.garmin.com/activity/226114300

638D140 Niantic Bay Half Marathon

Sun, Sep 23, 2012 9:07 AM

Distance:	13.21 mi
Time:	1:52:00
Avg Pace:	8:29 min/mi
Elevation Gain:	604 ft
Calories:	1,777 C

I was Bib Number 518. I was going for 8:07/mile pace and got the 13.1 miles done at 8:29/mile pace. Not the best result. But not too bad.

I registered for and ran this race today. I had been registered for a Half Marathon for last week but overslept. So I figured I would run this one.

Bib Number 274: He ran his first half marathon today. I will check his results. He was going for 9:00/mile. I think he did better than that.

Bib Number 313: I ran with him from mile 3 to mile 11 as my initial rabbit stopped for water break. At mile 11, I ran ahead of him as his pace was slowing a bit. I will check his results.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:07	1	0	72	8:07
2	0:08:16	1	28	17	8:16
3	0:08:15	1	16	0	8:15
4	0:08:20	1	38	33	8:20
5	0:08:26	1	45	52	8:27
6	0:08:32	1	86	114	8:32
7	0:08:26	1	149	133	8:26
8	0:08:44	1	20	35	8:44
9	0:08:37	1	34	0	8:37
10	0:08:38	1	0	37	8:38
11	0:08:52	1	76	47	8:52
12	0:08:36	1	0	25	8:36
13	0:08:31	1	93	75	8:31
14	0:01:41	0.21	19	23	8:07
Summary	1:52:00	13.21	604	664	8:29

Comments(4)

Tue, Sep 25, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.13	0.00	2.47	0.00	3.60

http://connect.garmin.com/activity/226979345

639D141 Q Stonehenge

Tue, Sep 25, 2012 5:54 PM

Distance:	3.60 mi
Time:	30:00
Avg Pace:	8:20 min/mi
Elevation Gain:	154 ft
Calories:	482 C

I ran a 30 minute run tonight. Doesn’t sound like much but it was a Quality workbout! The first mile was a warm-up 8:42/mile. The next 20 minutes was at Tempo pace (8:06/mile pace) and then a really, really quick cool-down for about a minute. Not much of a cool-down. But got the workout done in 30 minutes!

The race Sunday and this Tuesday run makes two quality workbouts for the week. Not bad at all.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:42	1	46	7	8:42
2	0:08:16	1	20	13	8:16
3	0:08:04	1	66	26	8:04
4	0:03:44	0.47	7	33	7:57
5	0:01:13	0.13	10	10	9:19
6	:00.8	--	--	--	--
Summary	0:30:00	3.6	154	89	8:20

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Thu, Sep 27, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.47	0.00	0.00	0.00	6.47

http://connect.garmin.com/activity/227587847

640D142 Bryan Canal Trail

Thu, Sep 27, 2012 5:43 PM

Distance:	6.47 mi
Time:	54:45
Avg Pace:	8:28 min/mi
Elevation Gain:	444 ft
Calories:	856 C

6.47 miles at a pretty decent pace of 8:28/mile (Easy 8:30-9:30/mile). Harder end of Easy.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:24	1	117	116	8:24
2	0:08:23	1	186	210	8:23
3	0:08:29	1	28	11	8:29
4	0:09:13	1	16	17	9:13
5	0:08:21	1	45	92	8:21
6	0:08:11	1	52	13	8:12
7	0:03:44	0.47	0	37	7:59
Summary	0:54:46	6.47	444	496	8:28

Comments(1)

Fri, Sep 28, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Training Schedules

These are sample schedules. Be flexible. Long runs are on Saturdays in the schedule, but may be switched to other days.

First-Time Marathoner This is a bare minimum schedule (from a 15-mile-per-week base for at least one month to a peak of 35 miles per week).
	M	T	W	Th	F	Sat	Sun	Total
Base	off	3	off	3	off	6	3	15
Week
1	off	3	off	3	off	8	3	17
2	off	4	off	4	off	6	4	18
3	off	3	off	4	off	10	3	20
4	off	5	off	4	off	8	4	21
5	off	4	off	3	off	13	3	23
6	off	4	4	4	off	8	4	24
7	off	4	4	4	off	15	off	27
8	off	4	4	4	off	10	3	25
9	off	3	4	4	off	16	3	30
10	off	5	5	5	off	12	3	30
11	off	4	4	4	off	18	3	33
12	off	5	6	5	3	12	4	35
13	off	4	4	4	off	20	3	35
14	off	5	6	5	off	12	4	32
15	off	4	4	4	off	20	3	35
16	off	4	4	4	3	15	3	33
17	off	4	4	4	off	6	5	23
18	off	4	4	3	off	2	26.2	13+race
First-time and Casual Marathoner This the preferred schedule most first-time and experienced marathoners who choose train moderately (from 20-mile-per-week base for at least one month to a peak of 40 miles perweek).
	M	T	W	Th	F	Sat	Sun	Total
Base	off	3	4	4	off	6	3	20
Week
1	off	3	4	4	off	8	3	22
2	off	4	4	4	off	8	4	24
3	off	4	4	4	off	10	4	26
4	off	4	4	4	off	8	4	24
5	off	4	4	4	off	13	3	28
6	off	4	5	4	off	10	4	27
7	off	4	4	4	off	15	3	30
8	off	5	5	4	off	12	4	30
9	off	4	4	4	off	18	3	33
10	off	6	5	4	4	12	4	35
11	3	5	5	5	off	20	off	38
12	5	6	off	6	4	13	6	40
13	off	6	5	5	4	20	off	40
14	4	6	5	6	off	13	6	40
15	off	4	4	4	4	20	off	36
16	4	4	3	4	off	15	3	33
17	off	5	4	5	off	4	6	24
18	off	4	4	4	off	2	26.2	14+race
Basic Marathoner This is the recommended schedule for the average veteran marathoner (from a 25-mile-per-week base for at least one month to a peak of 45 miles per week).
	M	T	W	Th	F	Sat	Sun	Total
Base	off	4	4	4	off	10	3	25
Week
1	off	4	4	3	off	13	3	27
2	off	5	5	5	off	10	5	30
3	off	4	4	3	3	15	3	32
4	off	5	5	5	3	12	4	34
5	off	5	4	4	off	18	4	35
6	off	5	6	5	4	13	4	37
7	off	6	5	5	3	18	3	40
8	off	6	6	6	6	13	5	42
9	off	6	6	6	4	20	3	45
10	off	6	6	6	6	13	5	42
11	off	6	6	6	4	20	3	45
12	off	6	6	6	6	13	5	42
13	off	6	6	6	4	20	3	45
14	off	6	6	6	6	13	5	42
15	off	5	6	5	4	22	3	45
16	off	5	5	4	3	15	3	35
17	off	5	5	5	off	8	4	27
18	off	4	4	3	off	3	26.2	14+race
Competitive Marathoner This is a schedule for veteran marathoners aiming to improve race time (from a 30-mile-per-week base for at least one month to a peak of 50 miles per week).
	M	T	W	Th	F	Sat	Sun	Total
Base	off	5	5	5	off	10	5	30
Week
1	off	6	5	5	off	13	3	32
2	off	5	4	5	3	13	3	33
3	off	5	5	4	4	15	3	36
4	off	5	6	5	4	13	5	38
5	5	5	6	5	off	15	4	40
6	6	6	6	6	off	13	6	43
7	off	6	6	6	6	18	5	47
8	6	6	6	6	off	15	4	43
9	off	6	6	8	5	20	5	50
10	off	6	6	8	6	15	5	46
11	off	6	6	8	6	20	4	50
12	off	6	6	8	6	13	6	45
13	off	6	6	8	4	22	4	50
14	off	6	6	8	6	15	4	45
15	off	5	6	5	off	22	4	42
16	off	5	5	6	5	15	4	40
17	off	5	5	4	4	8	4	30
18	off	4	4	3	off	3	26.2	14+race
Advanced Marathoner A This is a schedule for advanced runners who have the time, energy, and experience to handle the more difficult workload (from a 40-mile-per-week base for at least one month to a peak of 60 miles per week).
	M	T	W	Th	F	Sat	Sun	Total
Base	off	6	6	5	5	12	6	40
Week
1	off	6	5	6	5	15	5	42
2	off	6	6	6	5	18	4	45
3	off	6	6	6	4	20	5	47
4	off	6	6	8	6	15	6	47
5	off	6	6	6	6	20	6	50
6	off	6	6	8	6	13	6	45
7	off	8	8	8	6	20	5	55
8	off	8	8	8	7	13	6	50
9	off	8	8	8	8	20	8	60
10	off	8	8	8	8	15	6	53
11	off	8	8	8	8	22	6	60
12	off	8	8	8	8	15	6	53
13	off	8	8	8	8	23	5	60
14	off	8	8	8	8	15	8	55
15	off	8	7	6	6	22	6	55
16	off	6	8	6	5	15	5	45
17	off	6	6	6	5	8	4	35
18	off	5	4	3	off	3	26.2	15+race
Advanced Marathoner B This is a schedule for advanced runners who have the time, energy, and experience to handle an even more difficult workload (from a 50-mile-per-week base for at least one month to a peak of 70 miles per week). It can be adjusted to 80+ miles per week and may require some two-a-day sessions.
	M	T	W	Th	F	Sat	Sun	Total
Base	off	8	8	8	6	12	8	50
Week
1	off	8	7	8	7	15	7	52
2	off	8	7	8	7	18	7	55
3	4	8	8	8	7	15	7	57
4	off	8	7	8	7	20	7	57
5	5	8	8	8	8	15	8	60
6	off	8	8	8	8	20	8	60
7	off	8	8	8	8	15	8	55
8	4	8	8	8	6	22	6	62
9	8	8	10	8	8	15	8	65
10	6	8	8	8	7	20	8	65
11	10	8	10	8	8	16	8	68
12	10	8	8	8	6	22	8	70
13	10	8	10	8	8	16	10	70
14	8	8	10	8	6	23	7	70
15	10	8	10	8	8	16	10	70
16	off	8	8	8	8	20	8	60
17	off	8	7	8	6	10	6	45
18	off	5	4	3	off	3	26.2	15+race
Text © Robert H. Glover and Associates, Inc. 2009. The ING New York City Marathon Training Program is adapted from The Runner's Handbook and The Competitive Runner's Handbook.

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Sat, Sep 29, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

http://connect.garmin.com/activity/228171252

641D143 Canal Trail

Sat, Sep 29, 2012 10:11 AM

Distance:	12.20 mi
Time:	1:49:11
Avg Pace:	8:57 min/mi
Elevation Gain:	846 ft
Calories:	1,635 C

12.2 miles done at Easy pace of 8:57/mile. Consistent splits throughout I believe. A good workout.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:25	1	60	47	9:25
2	0:08:58	1	45	52	8:58
3	0:08:58	1	105	125	8:58
4	0:08:49	1	46	0	8:50
5	0:08:50	1	101	119	8:50
6	0:08:47	1	134	126	8:47
7	0:08:52	1	22	12	8:52
8	0:08:52	1	113	138	8:52
9	0:08:58	1	29	26	8:58
10	0:08:46	1	10	58	8:46
11	0:08:54	1	82	77	8:54
12	0:09:20	1	100	30	9:20
13	0:01:41	0.2	0	22	8:18
Summary	1:49:11	12.2	846	832	8:57

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Sun, Sep 30, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.22	0.00	0.00	0.00	8.22

http://connect.garmin.com/activity/228455495

642D144 Doug Huntington

Sun, Sep 30, 2012 6:34 AM

Distance:	8.22 mi
Time:	1:39:26
Avg Pace:	12:06 min/mi
Elevation Gain:	587 ft
Calories:	1,049 C

We were going for 11:00/miles. Mile 1-6 and 8 has the splits being @ an average pace of <11:00/mile. Thus the only split that was off pace was mile 7...walked. That 7th mile (done in 20:06) brings overall pace to 12:06. Throwing out the 7^th mile split has the run being done @ <11:00/mile pace per mile.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:42	1	23	282	9:42
2	0:10:58	1	72	52	10:58
3	0:11:21	1	75	59	11:21
4	0:11:42	1	52	75	11:42
5	0:10:58	1	79	125	10:58
6	0:10:56	1	52	108	10:56
7	0:20:25	1	79	72	20:26
8	0:11:13	1	112	46	11:13
9	0:02:12	0.22	26	0	9:59
Summary	1:39:26	8.22	587	830	12:06

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
44.27	4.11	30.22	0.00	78.60

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