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Week starting Jul 01, 2012

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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

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NOTE TO DOUG

Short-Term Running Goals:

PR for All Race distances - simple enough - right?

Improve VDOT from 42 and get to 43 as proven by Race Result(s) or Time Trial(s).

Long-Term Running Goals:

Qualify for Boston Marathon

Personal:


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.860.000.000.0049.86
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.020.000.000.0011.02

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.040.000.000.006.04

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.280.000.000.006.28

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.010.000.000.0010.01

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
49.860.000.000.0049.86
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