http://connect.garmin.com/activity/284377474
Thu, Mar 14, 2013 12:36 PM
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Distance:
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5.22 mi
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Time:
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47:27
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Avg Pace:
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9:05 min/mi
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Elevation Gain:
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154 ft
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Calories:
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693 C
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32°
Feels like 21°
18 mph NNW wind
Humidity 37%
I ran 5.22 miles at 9:05/mile
pace in 47:27. I tried to run 10:00/miles initially by going slow and easy
and not breathing hard…found I was at 9:35/mile. So then decided to keep the effort the same
and go for 9:30s…then put together an
8:50/mile. What???
Figured I’d go for 9:30s still…9:08, 8:54
and 9:12 follow. Well I did not think I was breathing too hard
and I thought I was running easy.
No big deal. But I do
have a 31 miler coming up. And I want to
practice going slower because I cannot be running 9:00s
up front for the 50 mile race.
For the 31 miler: plan is to practice going out at
9:15-9:45/mile – just keep the splits within that range and toward the higher
end. As the run progresses, I will get
faster but I must monitor this! Keep the
splits around 9:30 is the goal. And to end the run at 9:30/mile AP is the goal.
This will be about the same plan for the 50 mile race I believe. I don’t plan to hold that pace for the entire
50…but I will get a good estimate of how long I might be able to hold that pace
for with the upcoming Long run.
The current goal for the Ultra is to get the fifty done at
<10:00/mile AP and in 8:20.
Currently, 9:30s are super easy…but we’ll see.
|
Split
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Time
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Distance
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Elevation Gain
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Elevation Loss
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Avg Pace
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1
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0:09:35
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1
|
36
|
22
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9:35
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2
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0:08:50
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1
|
6
|
17
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8:50
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|
3
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0:09:08
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1
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28
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0
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9:08
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4
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0:08:54
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1
|
33
|
70
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8:54
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|
5
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0:09:11
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1
|
52
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0
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9:12
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|
6
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0:01:50
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0.22
|
0
|
41
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8:14
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Summary
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0:47:27
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5.22
|
154
|
150
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9:05
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| 