http://connect.garmin.com/activity/137972647 497C171 Quality Workout: Threshold Run: Tempo run with Stephen. 10 MP Miles 10:21am. 10 Miles done @ 8:35/mile in 1:25:51. All MP miles for me and thus a Long Tempo Run for me (and an Easy run for Stephen at 40 seconds slower than his MP and 20 seconds faster than his Easy pace). The Canal Trail done.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:08:40
|
1
|
59
|
0
|
8:40
|
2
|
0:08:28
|
1
|
0
|
42
|
8:28
|
3
|
0:08:33
|
1
|
62
|
28
|
8:33
|
4
|
0:08:33
|
1
|
11
|
41
|
8:33
|
5
|
0:08:32
|
1
|
29
|
14
|
8:32
|
6
|
0:08:54
|
1
|
10
|
0
|
8:54
|
7
|
0:08:38
|
1
|
17
|
20
|
8:38
|
8
|
0:08:42
|
1
|
0
|
25
|
8:42
|
9
|
0:08:40
|
1
|
44
|
21
|
8:40
|
10
|
0:08:09
|
1
|
25
|
56
|
8:10
|
11
|
:02.8
|
0.01
|
16
|
0
|
7:28
|
Summary
|
1:25:51
|
10
|
275
|
247
|
8:35
|
http://connect.garmin.com/activity/137972629 498C172 1153am…a quick mile with Stephen at 9:03/mile. Total 11 miles for the day.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:09:03
|
1
|
0
|
51
|
9:03
|
2
|
:02.6
|
0.01
|
0
|
0
|
8:29
|
Summary
|
0:09:06
|
1
|
0
|
51
|
9:03
|
|