551D053
Thu, May 17, 2012
2:58 PM
Distance:
4.01 mi
Time:
32:11
Avg
Pace: 8:02 min/mi
Elevation Gain: 167 ft
Off on my pace. I was
going for a progressive run. The goal
was to start at 9:00/mile (nice and
Easy) and decrease by ten seconds with each split to end the run with an 8
minute split. Thus a 7 mile progressive
run in 59:30 was the goal. The splits I
put together were 8:17, 8:01, 8:05
and 7:43.
The obvious choice after putting together the first split at
8:17/mile was to do a shorter
progressive run. But I ran the second
mile too fast not finding the 8:07
mile but instead an 8:01 mile. Okay…off my game here. Just run for about a half hour and call it
quits became the new plan.
Turns out to be a Tempo run at VDOT 42 intensity!
I have no idea why I am so off my game (running too fast –
and yes, if the purpose of the run is to leave the gate at 9:00/minute mile and an 8:17/mile
is done…then that’s too fast). I
salvaged the run by still getting in the Quality workout. But I may need to keep an eye on this.
NOT SMOKING…no, I do not believe this is a factor – not yet
at least. The running will improve with
not smoking…but it is only Day 5…will not be that dramatic an improvement.
|
Split
|
Time
|
Moving Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:18
|
8:17
|
1
|
27
|
30
|
8:18
|
|
2
|
0:08:01
|
8:00
|
1
|
51
|
32
|
8:01
|
|
3
|
0:08:05
|
8:06
|
1
|
49
|
66
|
8:05
|
|
4
|
0:07:44
|
7:43
|
1
|
39
|
24
|
7:44
|
|
5
|
:03.3
|
:03
|
0.01
|
0
|
0
|
5:47
|
|
Summary
|
0:32:11
|
32:09.0
|
4.01
|
167
|
152
|
8:02
|
| 