http://connect.garmin.com/activity/366860944
813E128 Mer HS Track
Tue, Aug 27, 2013 7:25 PM
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Distance:
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2.28 mi
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Time:
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29:10
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Avg Pace:
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12:49 min/mi
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Elevation Gain:
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28 ft
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Calories:
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287 C
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I ran with Joel and Estaban today in Meriden on the track.
The plan was to run
a quarter mile warm-up +
2x1200m @ 7:45/mile pace (400m rest) +
a quarter mile cool down.
Basically a very quick workout with one purpose being to see what the 1200m efforts at 7:45/mile pace feel like.
We got the 1200s done on pace.
Joel is getting faster. He has speed to burn toward the tail end of the second 1200m workbout portion. He averages 7:23/mile for the second 1200m effort which is 22 seconds faster than planned pace (he got the 1200m done in 5:32). I was focused on keeping it at 7:45/mile pace. But Joel picked up the speed pretty well and if I chose to match his pace – I could have done it – but not with ease – he sprinted that well and for a pretty good distance. And essentially, this is exactly what one wants to do at the tail end of a race!
I would guess if he sticks with running, he will continue to have dramatic gains as he has not yet come near his plateau.
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Split
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Time
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Distance
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Elevation Gain
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Elevation Loss
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Avg Pace
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1
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02:16.2
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0.22
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0
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0
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10:15
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2
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05:50.3
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0.76
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0
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0
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7:41
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3
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05:46.3
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0.27
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6
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6
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21:33
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4
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05:52.3
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0.77
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7
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0
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7:40
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|
5
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09:24.7
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0.26
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15
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16
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36:00:00
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Summary
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29:09.8
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2.28
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28
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21
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12:49
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| 