http://connect.garmin.com/activity/328053984
Sat,
Jun 15, 2013 7:05 AM
|
Distance:
|
13.11 mi
|
|
Time:
|
1:57:34
|
|
Avg Pace:
|
8:58 min/mi
|
|
Elevation Gain:
|
699 ft
|
|
Calories:
|
1,751 C
|
I ran 13.11 miles (Half Marathon distance) with Bob Urban
today. The plan was to put together the
splits at 9:00/mile pace. Took a while to warm up – first two miles at 9:09 and 9:33/mile
pace. Next two splits 8:34 and 8:45/mile
bringing the 4 miles to AP of 9:00/mile
– on target. Next 9 miles 8:49-9:07/mile pace with 18 second spread. High consistency amongst splits. Ended the
13.11 miles at 8:58/mile AP. I take 30 second walk breaks for the most
part each mile from mile 5 forward to keep the splits at 9:00/mile pace.
77 Miles so far this month and it is June 15th. Missed two days of running this month. Off to a good start and getting my fitness
back by running Easy miles. A few runs
done at Marathon Pace – but not a lot. One
more week of Easy running and then the more intense workouts begin.
Bob hangs with me for the most part for the first half of
the run. He might be a tenth of a mile
behind me at the half way point. He
finishes the 13.11 miles eleven minutes after I do.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:09
|
1
|
51
|
0
|
9:09
|
|
2
|
0:09:33
|
1
|
172
|
190
|
9:33
|
|
3
|
0:08:34
|
1
|
112
|
100
|
8:34
|
|
4
|
0:08:45
|
1
|
72
|
85
|
8:45
|
|
5
|
0:09:03
|
1
|
16
|
0
|
9:03
|
|
6
|
0:09:07
|
1
|
11
|
6
|
9:07
|
|
7
|
0:08:56
|
1
|
69
|
57
|
8:56
|
|
8
|
0:08:52
|
1
|
6
|
36
|
8:52
|
|
9
|
0:09:05
|
1
|
9
|
0
|
9:05
|
|
10
|
0:08:49
|
1
|
0
|
29
|
8:49
|
|
11
|
0:08:58
|
1
|
38
|
0
|
8:58
|
|
12
|
0:08:51
|
1
|
106
|
131
|
8:51
|
|
13
|
0:08:56
|
1
|
37
|
46
|
8:57
|
|
14
|
:56.5
|
0.11
|
0
|
0
|
8:29
|
|
Summary
|
1:57:34
|
13.11
|
699
|
681
|
8:58
|
| 