http://connect.garmin.com/activity/162291561
535D037Q
At 5:51pm I ran
7.01 miles with 3 miles being VO2max while 4.01 Easy pace. 7.01 miles in 1:05:07 @ 9:17/mile.
A mile warm-up and then six half mile repeats with equal
rest. Needed to put them together in 3:48 but it was not happening tonight. Off by 27, 23, 26, 18, 22, and 10 seconds respectively. Strong headwinds one side of the track - so must mean strong tail winds on the other side of the track - somehow, I did not feel those tailwinds. On a positive note, I ran the quality
workout, did the six repeats, and did better on the last three when compared to
the first three.
Grade for workout…well I don’t think I will ever give myself
a D…would have to be really poor workout for that kind of a grade.
Probably “C” grade.
Yeah…I’ll go with “C.” So hoping
to do bit better Thursday for the Tempo run.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:04:58
|
0.5
|
20
|
0
|
9:56
|
|
2
|
0:04:59
|
0.5
|
0
|
10
|
9:58
|
|
3
|
0:04:15
|
0.5
|
7
|
0
|
8:30
|
|
4
|
0:04:44
|
0.5
|
20
|
13
|
9:29
|
|
5
|
0:04:11
|
0.5
|
7
|
20
|
8:22
|
|
6
|
0:04:50
|
0.5
|
--
|
7
|
9:40
|
|
7
|
0:04:14
|
0.5
|
13
|
20
|
8:28
|
|
8
|
0:05:06
|
0.5
|
16
|
7
|
10:12
|
|
9
|
0:04:06
|
0.5
|
26
|
3
|
8:13
|
|
10
|
0:05:05
|
0.5
|
30
|
10
|
10:10
|
|
11
|
0:04:10
|
0.5
|
0
|
46
|
8:20
|
|
12
|
0:05:05
|
0.5
|
3
|
7
|
10:10
|
|
13
|
0:03:58
|
0.5
|
3
|
3
|
7:56
|
|
14
|
0:05:20
|
0.5
|
23
|
0
|
10:40
|
|
15
|
:04.4
|
0.01
|
0
|
--
|
9:52
|
|
Summary
|
1:05:07
|
7.01
|
184
|
157
|
9:17
|
| 