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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.86 | 0.00 | 0.00 | 0.00 | 49.86 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.02 | 0.00 | 0.00 | 0.00 | 11.02 |
|
http://connect.garmin.com/activity/194733810
586D088 Trum High School Track
Sun, Jul 1, 2012
6:08 AM
Distance:
8.01 mi Time: 1:11:44 Avg Pace: 8:58 min/mi
I ran an 8 mile progressive run. Overall pace was 8:58/mile. Splits
are highlighted below.
|
Split
|
Time
|
Distance
|
Avg Pace
|
|
1
|
0:09:33
|
1
|
9:34
|
|
2
|
0:09:24
|
1
|
9:24
|
|
3
|
0:09:10
|
1
|
9:10
|
|
4
|
0:08:56
|
1
|
8:56
|
|
5
|
0:08:47
|
1
|
8:47
|
|
6
|
0:08:33
|
1
|
8:34
|
|
7
|
0:08:20
|
1
|
8:20
|
|
8
|
0:08:58
|
1
|
8:58
|
|
9
|
:02.6
|
0.01
|
7:38
|
|
Summary
|
1:11:44
|
8.01
|
8:58
|
http://connect.garmin.com/activity/194733789
587D089 Trum High School Track Doug
Sun, Jul 1, 2012
7:30 AM
Distance:
3.01 mi Time: 33:47 Avg Pace: 11:13 min/mi
A 9:18 first mile
and a 10:17 second mile = 2 miles at
9:48/mile average pace. For the 3d mile, walked the first quarter and
ran the last three quarter miles bringing overall pace for that mile to 14:06/mile average. Average for the 3 miles 11:13/mile.
|
Split
|
Time
|
Distance
|
Avg Pace
|
|
1
|
0:09:18
|
1
|
9:18
|
|
2
|
0:10:17
|
1
|
10:17
|
|
3
|
0:14:06
|
1
|
14:06
|
|
4
|
:06.5
|
0.01
|
7:47
|
|
Summary
|
0:33:47
|
3.01
|
11:13
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.04 | 0.00 | 0.00 | 0.00 | 6.04 |
|
http://connect.garmin.com/activity/195171429
588D090 Tpke.Ridge.Davis.Whitney
Mon, Jul 2, 2012
5:42 PM
Distance: 6.04 mi Time: 56:25 Avg Pace: 9:21 min/mi Elevation Gain: 663 ft
A 6 miler within easy pace range.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
09:51.2
|
1
|
338
|
323
|
9:51
|
|
2
|
09:06.6
|
1
|
48
|
107
|
9:07
|
|
3
|
08:44.2
|
1
|
73
|
98
|
8:44
|
|
4
|
09:23.6
|
1
|
84
|
85
|
9:24
|
|
5
|
10:06.0
|
1
|
65
|
0
|
10:06
|
|
6
|
08:56.5
|
1
|
55
|
48
|
8:57
|
|
7
|
:17.2
|
0.04
|
0
|
0
|
8:11
|
|
Summary
|
56:25.4
|
6.04
|
663
|
662
|
9:21
|
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.28 | 0.00 | 0.00 | 0.00 | 6.28 |
|
http://connect.garmin.com/activity/195519388
589D091 Tpke.Ridge.Davis.Whitney
Tue,
Jul 3, 2012 5:39 PM
Distance: 6.28 mi Time: 58:27 Avg Pace: 9:18 min/mi Elevation Gain: 381 ft
6.28 miles within Easy pace range done in 58:27 at
9:18/mile.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:16
|
1
|
37
|
12
|
10:16
|
|
2
|
0:09:26
|
1
|
22
|
103
|
9:26
|
|
3
|
0:09:15
|
1
|
89
|
94
|
9:15
|
|
4
|
0:09:17
|
1
|
27
|
59
|
9:18
|
|
5
|
0:09:26
|
1
|
105
|
16
|
9:26
|
|
6
|
0:08:38
|
1
|
101
|
47
|
8:38
|
|
7
|
0:02:09
|
0.28
|
0
|
52
|
7:34
|
|
Summary
|
0:58:27
|
6.28
|
381
|
384
|
9:18
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
|
http://connect.garmin.com/activity/195727840
590D092 Tpke.Skiff.Canal Trail
Wed, Jul 4, 2012
11:33 AM
Distance: 10.01 mi Time: 1:31:52
Avg Pace: 9:11 min/mi Elevation Gain:
560 ft
Ten miles at Easy pace.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:07
|
1
|
98
|
42
|
9:07
|
|
2
|
0:09:18
|
1
|
41
|
150
|
9:18
|
|
3
|
0:09:51
|
1
|
34
|
0
|
9:51
|
|
4
|
0:08:49
|
1
|
54
|
25
|
8:49
|
|
5
|
0:08:56
|
1
|
33
|
24
|
8:56
|
|
6
|
0:09:02
|
1
|
111
|
125
|
9:02
|
|
7
|
0:09:00
|
1
|
31
|
51
|
9:00
|
|
8
|
0:08:57
|
1
|
14
|
35
|
8:58
|
|
9
|
0:09:54
|
1
|
143
|
53
|
9:54
|
|
10
|
0:08:54
|
1
|
0
|
47
|
8:54
|
|
11
|
:03.6
|
0.01
|
0
|
0
|
9:50
|
|
Summary
|
1:31:52
|
10.01
|
560
|
553
|
9:11
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
|
http://connect.garmin.com/activity/196146714
591D093 Canal Trail Bryan
Thu, Jul 5, 2012 5:40 PM
Distance: 6.32 mi Time: 1:00:48
Avg Pace: 9:37 min/mi Elevation Gain:
17,160 ft
Garmin is off tonight. We began the run and the Garmin was at 18:00/mile pace from the start thus throwing
off the first split. Distance of route calculated as 6.32 miles when the route
is actually 6.49 miles again throwing off overall pace. The first split is usually 8:20-8:40/mile, not a 10:42/mile. Finally
the elevation gain is not 17,160 feet.
I figure we ran 6.5 miles at 9:15/mile. Last week was 9:02/mile
pace. Splits from last week below as
well.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:42
|
1
|
16,730
|
20,348
|
10:42
|
|
2
|
0:09:07
|
1
|
40
|
56
|
9:07
|
|
3
|
0:09:35
|
1
|
144
|
154
|
9:35
|
|
4
|
0:09:39
|
1
|
204
|
168
|
9:39
|
|
5
|
0:09:24
|
1
|
15
|
57
|
9:24
|
|
6
|
0:09:32
|
1
|
28
|
23
|
9:33
|
|
7
|
0:02:49
|
0.32
|
0
|
16
|
8:41
|
|
Summary
|
1:00:48
|
6.32
|
17,160
|
20,823
|
9:37
|
These are the splits from last week:
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:03
|
1
|
80
|
23
|
9:03
|
|
2
|
0:09:01
|
1
|
33
|
54
|
9:02
|
|
3
|
0:09:04
|
1
|
34
|
27
|
9:04
|
|
4
|
0:09:04
|
1
|
19
|
12
|
9:04
|
|
5
|
0:09:02
|
1
|
18
|
56
|
9:02
|
|
6
|
0:09:00
|
1
|
110
|
81
|
9:00
|
|
7
|
0:04:21
|
0.49
|
0
|
39
|
8:57
|
|
Summary
|
0:58:35
|
6.49
|
294
|
292
|
9:02
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
|
http://connect.garmin.com/activity/196707323
592D094 Canal Trail
Sat, Jul 7, 2012
11:25 AM
Distance: 10.01 mi Time: 1:38:03
Avg Pace: 9:48 min/mi Elevation Gain:
882 ft
Easy is 9:04-9:34/mile.
Long is 9:04-10:04/mile. Usually I keep long at 9:04-9:34/mile but today I decided to go at an easier
pace as I have increased the mileage this week.
(Sunday through Saturday sees fifty miles. Sunday saw 11, Wed 10 and today sees ten miles. Adam (ACorn) spoke of planning to do Easy miles for the first eight weeks of his training regimen while upping the mileage. I decided to go with that plan as well. I'll throw some quality workbouts in there with a race or two maybe. The current plan is 4 weeks at 40 miles, 4 weeks at 45 miles, 4 weeks at 50 miles and then maybe 4 weeks at 55 miles along with two taper weeks. Hitting 90% = success. Sunday will complete the first four week mesocycle (My week starts Monday). I am on track with the mileage!!!!! Yes, that number of exclamation points is warranted. These past four weeks see me hitting the required 90% mileage. Week 9 forward will have three quality workbouts weekly. Week 1-4: Longs are ten miles. Week 5-8: Long will be 13-16 miles.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:08
|
1
|
180
|
126
|
10:08
|
|
2
|
0:09:49
|
1
|
129
|
150
|
9:50
|
|
3
|
0:09:54
|
1
|
42
|
32
|
9:55
|
|
4
|
0:09:30
|
1
|
82
|
107
|
9:30
|
|
5
|
0:09:30
|
1
|
87
|
56
|
9:29
|
|
6
|
0:09:28
|
1
|
0
|
14
|
9:28
|
|
7
|
0:10:41
|
1
|
19
|
27
|
10:41
|
|
8
|
0:10:00
|
1
|
124
|
97
|
10:00
|
|
9
|
0:09:51
|
1
|
220
|
213
|
9:51
|
|
10
|
0:09:11
|
1
|
0
|
53
|
9:11
|
|
11
|
:02.4
|
0.01
|
0
|
0
|
7:26
|
|
Summary
|
1:38:03
|
10.01
|
882
|
877
|
9:48
|
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.86 | 0.00 | 0.00 | 0.00 | 49.86 |
|
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