|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 65.15 | 13.02 | 22.90 | 0.00 | 101.07 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.01 | 0.00 | 0.00 | 5.01 |
|
http://connect.garmin.com/activity/239554240
Thu, Nov 1, 2012
1:58 PM
|
Distance:
|
5.01 mi
|
|
Time:
|
42:26
|
|
Avg Pace:
|
8:28 min/mi
|
|
Elevation Gain:
|
243 ft
|
|
Calories:
|
666 C
|
5.01 Miles done at MP at 8:28/mile
(same as yesterday – same route as well) in 42:26.31. Again pretty consistent and will have to
check out the splits and compare them.
These Tuesday, Wednesday and Thursday entries are being
entered today Friday, 11/2/12
as power has just been restored as of 8:00pm. Without power Monday 2am through Friday 8pm
(4 days, 18 hours)…good to be with power again!
Hope Storm Sandy did not impact fastrunningblog members too badly.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:51
|
1
|
85
|
16
|
8:51
|
|
2
|
0:07:56
|
1
|
7
|
79
|
7:56
|
|
3
|
0:08:48
|
1
|
52
|
33
|
8:48
|
|
4
|
0:08:57
|
1
|
59
|
13
|
8:57
|
|
5
|
0:07:50
|
1
|
33
|
105
|
7:50
|
|
6
|
:04.1
|
0.01
|
--
|
0
|
6:44
|
|
Summary
|
0:42:26
|
5.01
|
243
|
256
|
8:28
|
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.01 | 0.00 | 0.00 | 8.01 |
|
http://connect.garmin.com/activity/239828393
Sat, Nov 3, 2012
2:01 PM
|
Distance:
|
8.01 mi
|
|
Time:
|
1:09:26
|
|
Avg Pace:
|
8:40 min/mi
|
|
Elevation Gain:
|
181 ft
|
|
Calories:
|
1,062 C
|
I ran Easy miles today. Negative
split the run.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:08
|
1
|
82
|
260
|
9:08
|
|
2
|
0:09:18
|
1
|
0
|
13
|
9:18
|
|
3
|
0:08:41
|
1
|
50
|
39
|
8:41
|
|
4
|
0:08:43
|
1
|
13
|
22
|
8:43
|
|
5
|
0:08:36
|
1
|
24
|
18
|
8:37
|
|
6
|
0:08:24
|
1
|
0
|
13
|
8:24
|
|
7
|
0:08:17
|
1
|
11
|
0
|
8:17
|
|
8
|
0:08:17
|
1
|
0
|
6
|
8:17
|
|
9
|
:02.4
|
0.01
|
0
|
0
|
6:48
|
|
Summary
|
1:09:26
|
8.01
|
181
|
371
|
8:40
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.16 | 0.00 | 0.00 | 0.00 | 5.16 |
| http://connect.garmin.com/activity/240332712
Sun, Nov 4, 2012
4:32 PM
|
Distance:
|
5.16 mi
|
|
Time:
|
45:25
|
|
Avg Pace:
|
8:47 min/mi
|
|
Elevation Gain:
|
74 ft
|
|
Calories:
|
679 C
|
Only goals today were to get the run done and keep all
splits in the 8:50s range. Got the 5.16 miles done at 8:47/mile pace with splits being 8:43-8:59 range. Good consistency across the miles.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:59
|
1
|
0
|
87
|
8:59
|
|
2
|
0:08:44
|
1
|
0
|
4
|
8:45
|
|
3
|
0:08:46
|
1
|
43
|
0
|
8:46
|
|
4
|
0:08:43
|
1
|
17
|
51
|
8:43
|
|
5
|
0:08:45
|
1
|
13
|
17
|
8:45
|
|
6
|
0:01:28
|
0.16
|
0
|
7
|
8:52
|
|
Summary
|
0:45:25
|
5.16
|
74
|
166
|
8:47
|
Below is 3 Week Summary of Miles and Paces. I
think I have been pretty consistent across the three weeks with running 5
days per week and the mileage along with quality workouts.
| Start |
Distance |
Avg Pace |
| Sun. Nov 5, 2012 |
5.16 |
8:47 |
| Sat,
Nov 3, 2012 |
8.01 |
8:40 |
| Thu,
Nov 1, 2012 |
5.01 |
8:28 |
| Wed,
Oct 31, 2012 |
5 |
8:28 |
| Tue,
Oct 30, 2012 |
5.01 |
8:37 |
|
|
|
| Sun, Oct 28, 2012 |
5 |
8:22 |
| Sat,
Oct 27, 2012 |
5.02 |
8:25 |
| Thu,
Oct 25, 2012 |
5.01 |
8:16 |
| Wed,
Oct 24, 2012 |
5.01 |
8:16 |
| Tue,
Oct 23, 2012 |
4.18 |
8:50 |
| Tue, Oct 23, 2012 |
0.82 |
8:49 |
|
|
|
| Sun,
Oct 21, 2012 |
3.01 |
8:51 |
| Sat, Oct 20, 2012 |
9.01 |
8:31 |
| Thu, Oct 18, 2012 |
5.01 |
8:48 |
| Wed,
Oct 17, 2012 |
5 |
8:06 |
| Tue,
Oct 16, 2012 |
5.01 |
8:18 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
http://connect.garmin.com/activity/240969683
Tue,
Nov 6, 2012 1:09 PM
|
Distance:
|
5.00 mi
|
|
Time:
|
42:53
|
|
Avg Pace:
|
8:34 min/mi
|
|
Elevation Gain:
|
221 ft
|
|
Calories:
|
666 C
|
5 Easy Miles today. Did not feel like pushing it. Figure I’ll get a couple quality workouts in
at some point this week.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:25
|
1
|
93
|
196
|
9:25
|
|
2
|
0:08:04
|
1
|
0
|
83
|
8:04
|
|
3
|
0:08:45
|
1
|
46
|
36
|
8:45
|
|
4
|
0:08:52
|
1
|
52
|
0
|
8:52
|
|
5
|
0:07:45
|
1
|
29
|
104
|
7:45
|
|
6
|
:03.2
|
0
|
0
|
0
|
24:38:00
|
|
Summary
|
0:42:53
|
5
|
221
|
419
|
8:34
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
http://connect.garmin.com/activity/241200337
Wed,
Nov 7, 2012 12:01 PM
|
Distance:
|
5.00 mi
|
|
Time:
|
44:48
|
|
Avg Pace:
|
8:57 min/mi
|
|
Elevation Gain:
|
279 ft
|
|
Calories:
|
668 C
|
A 5 Mile run at Easy pace range with snowing and traction
issues. No falls though! First snowfall.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:36
|
1
|
133
|
0
|
9:36
|
|
2
|
0:08:24
|
1
|
0
|
124
|
8:24
|
|
3
|
0:09:17
|
1
|
41
|
33
|
9:17
|
|
4
|
0:09:21
|
1
|
105
|
24
|
9:21
|
|
5
|
0:08:07
|
1
|
0
|
102
|
8:07
|
|
6
|
:02.7
|
0
|
0
|
0
|
10:09
|
|
Summary
|
0:44:48
|
5
|
279
|
282
|
8:57
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
|
http://connect.garmin.com/activity/241483404
Thu, Nov 8, 2012 7:41 AM
|
Distance:
|
5.01 mi
|
|
Time:
|
44:51
|
|
Avg Pace:
|
8:58 min/mi
|
|
Elevation Gain:
|
103 ft
|
|
Calories:
|
664 C
|
Snow and Slush on roads and pace reflects this. Still got the 5 miles done within Easy
8:58/mile pace range.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:41
|
1
|
0
|
84
|
9:41
|
|
2
|
0:08:57
|
1
|
49
|
49
|
8:57
|
|
3
|
0:09:01
|
1
|
15
|
10
|
9:02
|
|
4
|
0:08:55
|
1
|
19
|
26
|
8:55
|
|
5
|
0:08:14
|
1
|
20
|
25
|
8:14
|
|
6
|
:01.6
|
0.01
|
0
|
0
|
4:58
|
|
Summary
|
0:44:51
|
5.01
|
103
|
193
|
8:58
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
|
http://connect.garmin.com/activity/241902409
Sat, Nov 10, 2012 9:24
AM
|
Distance:
|
3.11 mi
|
|
Time:
|
26:50
|
|
Avg Pace:
|
8:37 min/mi
|
|
Elevation Gain:
|
874 ft
|
|
Calories:
|
416 C
|
A quick 5K at 9:30am
and done at 8:37/mile pace. Easy Miles as Half Marathon for tomorrow –
considering it. Oh - disregard the Elevation data...this is off. Maybe 80 feet total elevation gain.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:03
|
1
|
794
|
1,054
|
9:03
|
|
2
|
0:08:28
|
1
|
34
|
31
|
8:28
|
|
3
|
0:08:22
|
1
|
46
|
64
|
8:22
|
|
4
|
:56.6
|
0.11
|
0
|
0
|
8:25
|
|
Summary
|
0:26:50
|
3.11
|
874
|
1,149
|
8:37
|
| | Add Comment |
| | Race: |
Reservoir Run Half Marathon (13.1 Miles) 01:51:28 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.13 | 0.00 | 13.13 |
|
http://connect.garmin.com/activity/242421270
Sun, Nov 11, 2012
8:32 AM
|
Distance:
|
13.13 mi
|
|
Time:
|
1:51:28
|
|
Avg Pace:
|
8:29 min/mi
|
|
Elevation Gain:
|
958 ft
|
|
Calories:
|
1,753 C
|
Why run a Half Marathon in November…well I knew Doug was
considering this and Margie was actually running this so hey, why not? The two really important races are next
week. I kind of raced this course for
the first two miles – then chilled out a bit for the remaining miles knowing
that I was not going to get the 7:57/mile
pace. There were two options…7:57/mile pace or 8:22/mile pace. I
decided on going for the later. Sometimes
I like having options going into races depending on my mood. Other times – all out PR being sought.
My PR for the Half Marathon distance is 1:46:54 @ 8:09/mile
pace.
This Half Marathon result today is 1:51:28 @ 8:29/mile
pace.
BUT…a “rolling hills†Half Marathon with “rolling hillsâ€
being a bit of an understatement.
The first ten miles are done at average 8:20/mile pace and this sees 517 feet of elevation.
The next 3.1 miles see 440 feet of elevation. Yep, the Race Director (like many) thought it
would be fun for us to do some hill work at the end of the race – just in case
you were lucky enough to get a Personal Record going – Not going to happen
today!
When all is said and done, the Half Marathon is completed at
8:29/mile pace on average!!!
Given this total elevation of 957 FEET, I would say without
the hills, a PR could have been achieved.
This was an awesome course!
But not a course to seek a distance/time PR off of. Check out the splits and elevation.
Okay, enough about that.
I visited my sister-in-law, nephew and niece yesterday. Dan Kearney is my nephew. He recently ran 1.5 miles (test) in 10:19!!!
Impressive? Yes. My best Mile is 6:51/mile. He ran
the 1.5 miles at 6:52/mile
pace! See below:
PREDICTED EQUIVALENT RACE TIMES (based on Dan’s 1.5 mile
time of 10:19 and my mile time of 6:51).
Dan 6:37 mile
compared to my 6:51 mile
Dan 10:19 for the
1.5 miles compared to my 10:39 for
the 1.5 miles.
Dan 14:05 for the
2 miles compared to my 14:35.
Dan 22:28 for the
5K compared to my 23:16.
For anyone who knows anything about VDOT this puts Dan at
43.45 and me at 41.72!
So now I have a goal of getting the 1.5 miles done in 10:19!
Thanks Dan! I’ve got to match
Dan’s awesome time.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:07:36
|
1
|
21
|
163
|
7:36
|
|
2
|
0:08:25
|
1
|
71
|
0
|
8:25
|
|
3
|
0:08:53
|
1
|
101
|
11
|
8:53
|
|
4
|
0:08:18
|
1
|
66
|
120
|
8:19
|
|
5
|
0:08:30
|
1
|
61
|
55
|
8:30
|
|
6
|
0:08:08
|
1
|
30
|
145
|
8:08
|
|
7
|
0:08:23
|
1
|
50
|
95
|
8:23
|
|
8
|
0:08:09
|
1
|
79
|
133
|
8:09
|
|
9
|
0:08:30
|
1
|
16
|
13
|
8:30
|
|
10
|
0:08:11
|
1
|
22
|
41
|
8:11
|
|
11
|
0:08:41
|
1
|
106
|
132
|
8:41
|
|
12
|
0:10:16
|
1
|
202
|
0
|
10:16
|
|
13
|
0:08:29
|
1
|
132
|
85
|
8:29
|
|
14
|
:58.3
|
0.13
|
0
|
0
|
7:39
|
|
Summary
|
1:51:28
|
13.13
|
958
|
993
|
8:29
|
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
| VDOT |
Name |
1 mile |
2 mile |
5K |
10K |
15K |
10 Mile |
20K |
Half Mar |
Mar |
Mile |
5K |
Tempo |
Marathon |
| 74 |
Jake K |
4:12 |
|
14:10 |
30:03 |
|
|
|
1:05 |
2:21 |
4:07 |
4:34 |
4:59 |
5:12 |
| 70 |
Conner Mantz |
4:22 |
9:18 |
15:03 |
33:59 |
48:46 |
|
|
1:11 |
|
4:19 |
4:47 |
5:13 |
5:28 |
| 63 |
Bryce L |
|
|
16:18 |
|
|
|
1:11 |
|
|
4:45 |
5:15 |
5:41 |
5:59 |
| 62 |
Acorn |
|
|
16:40 |
|
|
56:04 |
|
|
|
4:49 |
5:20 |
5:45 |
6:04 |
| 55 |
Allie |
|
|
18:18 |
|
|
|
|
1:24 |
2:50 |
5:21 |
5:55 |
6:20 |
6:43 |
| 54 |
Rob Mantz |
|
|
|
|
|
|
|
1:25 |
3:05 |
5:27 |
6:00 |
6:26 |
6:49 |
| 49 |
flatlander |
|
|
20:47 |
44:08 |
|
|
|
1:33 |
3:30 |
5:56 |
6:32 |
6:55 |
7:24 |
| 48 |
Scott Wesemann |
|
|
|
|
|
|
|
1:35 |
3:41 |
6:03 |
6:39 |
7:02 |
7:32 |
| 47 |
Brad S |
|
|
21:07 |
|
|
|
|
1:37 |
|
6:10 |
6:46 |
7:10 |
7:40 |
| 46 |
Steven K |
|
|
21:30 |
|
|
|
|
|
|
6:17 |
6:54 |
7:17 |
7:48 |
| 46 |
Marc Audet |
|
|
21:32 |
45:47 |
|
|
1:45 |
1:42 |
|
6:17 |
6:54 |
7:17 |
7:48 |
| 45 |
Burt |
5:57 |
|
21:54 |
48:29 |
|
|
|
1:49 |
4:33 |
6:25 |
7:02 |
7:25 |
7:57 |
| 45 |
Robin B |
|
|
22:04 |
|
|
|
|
1:40:44 |
3:40:37 |
6:25 |
7:02 |
7:25 |
7:57 |
| 43 |
Dan K |
6:37 |
|
|
|
|
|
|
|
|
6:41 |
7:18 |
7:42 |
8:15 |
| 42 |
PRE |
6:51 |
|
23:58 |
|
|
|
1:41 |
1:46 |
3:54 |
6:49 |
7:27 |
7:52 |
8:25 |
| 39.3 |
Bryan O |
|
|
24:28 |
|
|
|
|
|
|
7:07 |
7:52 |
8:12 |
8:46 |
|
Doug T |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Margie K |
|
|
|
|
|
|
|
|
|
|
|
|
|
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
http://connect.garmin.com/activity/243661652
Tue, Nov 13, 2012 12:01
PM
|
Distance:
|
5.00 mi
|
|
Time:
|
44:32
|
|
Avg Pace:
|
8:54 min/mi
|
|
Elevation Gain:
|
614 ft
|
|
Calories:
|
663 C
|
I ran a hilly Half Marathon on Sunday so took it easy today getting
the five miles done @ 8:54/mile in
44:31. This five mile course sees pretty
decent elevation by the way.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:49
|
1
|
342
|
318
|
9:50
|
|
2
|
0:08:31
|
1
|
30
|
112
|
8:31
|
|
3
|
0:08:56
|
1
|
91
|
103
|
8:56
|
|
4
|
0:09:01
|
1
|
123
|
62
|
9:01
|
|
5
|
0:08:12
|
1
|
27
|
99
|
8:12
|
|
6
|
:02.0
|
0
|
0
|
0
|
7:56
|
|
Summary
|
0:44:32
|
5
|
614
|
694
|
8:54
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
http://connect.garmin.com/activity/243661646
Wed, Nov 14, 2012 12:39
PM
|
Distance:
|
5.00 mi
|
|
Time:
|
43:42
|
|
Avg Pace:
|
8:44 min/mi
|
|
Elevation Gain:
|
249 ft
|
|
Calories:
|
665 C
|
Still running Easy miles and got these 5 miles done at 8:44/mile in 43:42 which is ten seconds per mile
faster than yesterday. Still recovering
from the Half marathon.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:36
|
1
|
91
|
0
|
9:37
|
|
2
|
0:08:12
|
1
|
0
|
77
|
8:12
|
|
3
|
0:08:55
|
1
|
60
|
45
|
8:56
|
|
4
|
0:08:59
|
1
|
69
|
25
|
9:00
|
|
5
|
0:07:57
|
1
|
29
|
105
|
7:57
|
|
6
|
:01.7
|
0
|
0
|
0
|
5:48
|
|
Summary
|
0:43:42
|
5
|
249
|
252
|
8:44
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
|
http://connect.garmin.com/activity/243661640
Thu, Nov 15, 2012 1:08 PM
Thu, Nov 15, 2012 1:08 PM
About the same pace as yesterday getting these five miles
done at 8:46/mile pace.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:23
|
1
|
149
|
68
|
9:23
|
|
2
|
0:08:17
|
1
|
46
|
127
|
8:17
|
|
3
|
0:08:57
|
1
|
60
|
39
|
8:57
|
|
4
|
0:09:06
|
1
|
69
|
26
|
9:06
|
|
5
|
0:08:07
|
1
|
26
|
104
|
8:07
|
|
6
|
:04.0
|
0.01
|
0
|
0
|
6:44
|
|
Summary
|
0:43:54
|
5.01
|
350
|
364
|
8:46
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.23 | 0.00 | 0.00 | 0.00 | 3.23 |
|
http://connect.garmin.com/activity/244150461
Sat, Nov 17, 2012 12:28
PM
|
Distance:
|
3.23 mi
|
|
Time:
|
28:45
|
|
Avg Pace:
|
8:54 min/mi
|
|
Elevation Gain:
|
179 ft
|
|
Calories:
|
427 C
|
I ran the laps at Hamden
High School with Brandon (10 year
old son). He got through 0.85 miles and
then walked some. Then stopped, started
again. At 5 laps took break (cooler,
chocolate bars, Gatorade). Back on track
and total for him 7 laps. I got my 3.23
miles done at 8:54/mile pace.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:20
|
1
|
134
|
346
|
9:20
|
|
2
|
0:08:49
|
1
|
9
|
10
|
8:49
|
|
3
|
0:08:38
|
1
|
36
|
45
|
8:38
|
|
4
|
0:01:58
|
0.23
|
0
|
0
|
8:35
|
|
Summary
|
0:28:45
|
3.23
|
179
|
401
|
8:54
|
| | Add Comment |
| | Race: |
Wallingford Turkey Trot (5 Miles) 00:38:56 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
|
http://connect.garmin.com/activity/244687316
Sun, Nov 18, 2012 1:00
PM
|
Distance:
|
5.00 mi
|
|
Time:
|
38:56
|
|
Avg Pace:
|
7:47 min/mi
|
|
Elevation Gain:
|
223 ft
|
|
Calories:
|
673 C
|
I ran this Wallingford Turkey Trot 5 Mile Race in 38:56 @ 7:47/mile. This is 4 seconds faster per mile than last
year and a PR for the course and distance. Not a bad time given the 223 feet of elevation and my PR for the 5K distance is 7:43/mile. Thinking I am due to PR for the 5K distance soon!
Of note, Marc Audet ran this race with me. He ran about 65 seconds faster than me covering the distance in 37:53. Congratulations on that time Marc!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:07:12
|
1
|
45
|
36
|
7:12
|
|
2
|
0:08:38
|
1
|
109
|
33
|
8:38
|
|
3
|
0:07:39
|
1
|
9
|
72
|
7:39
|
|
4
|
0:07:30
|
1
|
21
|
51
|
7:30
|
|
5
|
0:07:55
|
1
|
39
|
25
|
7:55
|
|
6
|
:02.8
|
0
|
0
|
0
|
9:54
|
|
Summary
|
0:38:56
|
5
|
223
|
218
|
7:47
|
http://connect.garmin.com/activity/244687311
Sun, Nov 18, 2012 4:26
PM
|
Distance:
|
2.00 mi
|
|
Time:
|
17:53
|
|
Avg Pace:
|
8:56 min/mi
|
|
Elevation Gain:
|
104 ft
|
|
Calories:
|
263 C
|
A quick Easy 2 miler at 4:30 pm
for the sake of consistency with getting in the scheduled miles. I want to stay on target with the training
schedule.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:12
|
1
|
83
|
21
|
9:12
|
|
2
|
0:08:39
|
1
|
21
|
27
|
8:39
|
|
3
|
:02.2
|
0
|
0
|
0
|
8:47
|
|
Summary
|
0:17:53
|
2
|
104
|
48
|
8:56
|
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
|
http://connect.garmin.com/activity/245285335
Tue, Nov 20, 2012 1:03
PM
|
Distance:
|
5.01 mi
|
|
Time:
|
43:38
|
|
Avg Pace:
|
8:43 min/mi
|
|
Elevation Gain:
|
677 ft
|
|
Calories:
|
667 C
|
A five miler at Easy pace with some vertical which is the
norm for Tuesday through Thursday runs. Got
it done at 8:47/mile. I was kind of surprised I put it together at
this pace given the 5 Mile Race of Sunday and the PR for that distance/course. My legs were still feeling impact from the
race but after Mile 3, the run became easier.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:35
|
1
|
497
|
395
|
9:35
|
|
2
|
0:08:17
|
1
|
15
|
96
|
8:17
|
|
3
|
0:08:55
|
1
|
82
|
69
|
8:55
|
|
4
|
0:08:56
|
1
|
83
|
0
|
8:57
|
|
5
|
0:07:51
|
1
|
0
|
108
|
7:51
|
|
6
|
:03.9
|
0.01
|
0
|
0
|
6:43
|
|
Summary
|
0:43:38
|
5.01
|
677
|
668
|
8:43
|
| | Add Comment |
| | Race: |
Manchester Road Race (4.77 Miles) 00:37:19 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.77 | 0.00 | 4.77 |
|
http://connect.garmin.com/activity/245745872
Thu, Nov 22, 2012
10:01 AM
|
Distance:
|
4.77 mi
|
|
Time:
|
37:19
|
|
Avg Pace:
|
7:49 min/mi
|
|
Elevation Gain:
|
260 ft
|
|
Calories:
|
633 C
|
Manchester Road
Race. I ran this 4.77 miles in 37:19 @ 7:49/mile. Last year was 36:57 @ 7:47/mile. Official
Results not published yet. I am off my PR by 22 seconds for the distance. But it was a slow start and difficult moving among the participants as 15,000 people raced! I am happy with this result. My last three races had good results.
76th Annual MANCHESTER ROAD RACE Nov. 22, 2012 4.748 Miles Manchester, CT ChronoTrack Timing By: Granite State Race Services www.gsrs.com ================================================================================ OVERALL RESULTS IN NETTIME ORDER ================================================================================ Place Div /Tot Div Guntime Nettime Pace Name Ag S Race# City/state Nat 1 1/1513 M1929 21:19.4 21:20 4:30 Aaron Braun 25 M 15 Flagstaff AZ USA 2 2/1513 M1929 21:31 21:31 4:32 Haran Lagat 29 M 14 Lubbock TX KEN 1501 11/596 F4549 36:41 36:02 7:36 Robin Beauregard 46 F 2316 Hebron CT USA
1837 145/704 M5054 38:03 37:09 7:50 Patrick Kearney 50 M 6246 Hamden CT
13415 64/64 F6569 1:50:48 1:50:48 23:20 Sandy Bonanno 68 F 6140 Ellington CT 13416 644/644 F4044 1:52:26 1:52:26 23:41 Temduang Corey 42 F 10909 Waterbury CT
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:07:51
|
1
|
42
|
70
|
7:51
|
|
2
|
0:08:51
|
1
|
195
|
32
|
8:51
|
|
3
|
0:07:29
|
1
|
17
|
133
|
7:29
|
|
4
|
0:07:29
|
1
|
6
|
43
|
7:29
|
|
5
|
0:05:39
|
0.77
|
0
|
48
|
7:19
|
|
Summary
|
0:37:19
|
4.77
|
260
|
326
|
7:49
|
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.44 | 0.00 | 0.00 | 0.00 | 15.44 |
|
http://connect.garmin.com/activity/246870363
Sun, Nov 25, 2012 9:03 AM
|
Distance:
|
9.42 mi
|
|
Time:
|
1:23:48
|
|
Avg Pace:
|
8:54 min/mi
|
|
Elevation Gain:
|
272 ft
|
|
Calories:
|
1,260 C
|
http://connect.garmin.com/activity/246870354
Sun, Nov 25, 2012 6:27
PM
|
Distance:
|
6.02 mi
|
|
Time:
|
54:32
|
|
Avg Pace:
|
9:03 min/mi
|
|
Elevation Gain:
|
240 ft
|
|
Calories:
|
791 C
|
I did a Double today. I probably got the idea from Jake and Acorn.
Total Distance 15.44 miles.
I ran at 9am and
did 9.42 miles in 1:23:48 at 8:54/mile. Out to Hamden High School Track where I ran
5.25 miles in laps and then returned.
I ran at 6:30pm
and did 6.02 miles in 54:32 at 9:03/mile.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:42
|
1
|
60
|
58
|
9:42
|
|
2
|
0:09:23
|
1
|
24
|
42
|
9:23
|
|
3
|
0:09:06
|
1
|
13
|
0
|
9:06
|
|
4
|
0:08:32
|
1
|
14
|
28
|
8:32
|
|
5
|
0:08:34
|
1
|
34
|
28
|
8:34
|
|
6
|
0:08:27
|
1
|
0
|
0
|
8:27
|
|
7
|
0:08:49
|
1
|
4
|
4
|
8:49
|
|
8
|
0:08:45
|
1
|
16
|
45
|
8:45
|
|
9
|
0:09:03
|
1
|
106
|
0
|
9:03
|
|
10
|
0:03:28
|
0.42
|
0
|
61
|
8:09
|
|
Summary
|
1:23:49
|
9.42
|
272
|
266
|
8:54
|
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:20
|
1
|
39
|
184
|
9:20
|
|
2
|
0:09:06
|
1
|
59
|
46
|
9:06
|
|
3
|
0:09:12
|
1
|
39
|
33
|
9:12
|
|
4
|
0:09:19
|
1
|
52
|
7
|
9:19
|
|
5
|
0:09:03
|
1
|
13
|
52
|
9:03
|
|
6
|
0:08:20
|
1
|
33
|
16
|
8:20
|
|
7
|
:12.0
|
0.02
|
--
|
0
|
8:01
|
|
Summary
|
0:54:32
|
6.02
|
240
|
341
|
9:03
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.18 | 0.00 | 0.00 | 0.00 | 1.18 |
|
http://connect.garmin.com/activity/248727071
Thu, Nov 29, 2012
6:55 PM
|
Distance:
|
1.18 mi
|
|
Time:
|
10:32
|
|
Avg Pace:
|
8:55 min/mi
|
|
Elevation Gain:
|
45 ft
|
|
Calories:
|
154 C
|
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:01
|
1
|
45
|
21
|
9:01
|
|
2
|
0:01:31
|
0.18
|
0
|
20
|
8:21
|
|
Summary
|
0:10:32
|
1.18
|
45
|
41
|
8:55
|
A quick 1.18 miles at Easy 8:55/mile pace.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 65.15 | 13.02 | 22.90 | 0.00 | 101.07 |
|
|
|
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