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
|
| 