http://connect.garmin.com/activity/157733601
530D032Q
5:53pm: HHS
Track. Ran 4.88 miles in 45:58 @
9:25/mile
Scheduled: warm-up + 6x400 with 2:00 Rest + cool-down.
I did two half mile repeats and then 4 quarter mile repeats.
I ran 4.88 miles as opposed to seven
miles. Thus I was well prepared to rate
this workout as “C” rating. As I look at
the splits, I will give it a “B” rating.
The plan was to run the halves in 3:48 (or 7:36/mile).
I did not look at the watch because the last
time I did an interval workout without looking at the watch, I was dead on with
regard to pace. At that time, it was 12 x 1/4 mile with 1:30 rest that was done.
Tonight however I was running faster than 5K pace…the first
half at 7:33/mile, the second half at 7:17/mile…the quarters at 6:48/mile,
7:11/mile, 7:08/mile, and 7:14/mile. These
splits are faster than 7:36/mile. A lot faster.
The cool-down was 0.65 miles @ 7:55/mile. 7:52 is tempo pace. I ran at threshold while cooling down???
I simply ran too fast tonight. Cutting the repeats short, while running them
at correct target pace, deserves a low grade. Cutting them short when I ran them this fast...well
it is acceptable. I still am finding it
hard to believe that I ran this fast tonight thinking I was running at 5K pace.
Okay.........talked myself into it..............the "B" grade stands!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:13:54
|
1.51
|
23
|
23
|
9:12
|
|
2
|
0:03:47
|
0.5
|
10
|
0
|
7:33
|
|
3
|
0:02:00
|
0.11
|
0
|
16
|
18:28
|
|
4
|
0:03:38
|
0.5
|
14
|
14
|
7:17
|
|
5
|
0:02:00
|
0.12
|
21
|
0
|
17:05
|
|
6
|
0:01:45
|
0.26
|
0
|
21
|
6:48
|
|
7
|
0:02:00
|
0.11
|
15
|
15
|
18:56
|
|
8
|
0:02:03
|
0.28
|
6
|
0
|
7:11
|
|
9
|
0:02:00
|
0.11
|
0
|
0
|
18:18
|
|
10
|
0:01:47
|
0.25
|
12
|
0
|
7:08
|
|
11
|
0:02:00
|
0.11
|
0
|
19
|
18:21
|
|
12
|
0:01:56
|
0.27
|
10
|
0
|
7:14
|
|
13
|
0:02:00
|
0.11
|
0
|
0
|
17:55
|
|
14
|
0:05:11
|
0.65
|
0
|
0
|
7:55
|
|
Summary
|
0:45:58
|
4.88
|
111
|
107
|
9:25
|
| 