http://connect.garmin.com/activity/404972816
832E147 Canal Trail Bob U
Sat, Nov 16, 2013 7:59 AM
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Distance:
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8.13 mi
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Time:
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1:11:06
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Avg Pace:
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8:45 min/mi
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Elevation Gain:
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312 ft
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Calories:
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1,072 C
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I ran the Canal Trail with Bob today and the plan was to do 8 miles @ 8:21/mile pace. Wasn’t feeling it today so at the 2 mile mark I told him to run ahead so he could stay on pace. I ended up doing 8.13 miles at 8:45/mile AP. My splits were 8:35, 8:24, 9:19, 8:21, 9:24, 8:32, 9:03 and 8:25. Last 0.13 at 8:24/mile pace. Off by 32 seconds total for five splits. Three of the miles (3, 5 and 7) had me taking a 1:00 walk break and fluid and thus 9:19, 9:24 and 9:03 splits.
It’s all good. Some days on my game. Some days not. Even though I was off my pace, I will consider this a Quality Workout. I may run tomorrow and am thinking of doing
1 mile warm-up
+ 2-3 x 2 miles at 7:41/mile pace +
1 mile cool down.
And how did Bob do? He did the workout as scheduled getting the miles done at 8:21/mile pace or better…maybe 8:17s…I’m not sure. So he should do well for the Hot Coco run next Saturday. His job then is to break 23:30 and get the 5K done at 7:35/mile pace or better!!! If you are reading this Bob, hope it’s okay I wrote that.
AGAIN, having a running partner saves the day…because I am in total slack mode and would not have run (or at least not run at 8am) today if the run was not scheduled!
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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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0:08:34
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1
|
90
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69
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8:35
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2
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0:08:24
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1
|
0
|
38
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8:24
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3
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0:09:19
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1
|
46
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14
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9:19
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4
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0:08:21
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1
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0
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36
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8:21
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5
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0:09:24
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1
|
99
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81
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9:24
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6
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0:08:32
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1
|
18
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0
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8:32
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|
7
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0:09:03
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1
|
25
|
51
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9:03
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8
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0:08:24
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1
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34
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31
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8:25
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9
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0:01:04
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0.13
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0
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27
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8:24
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Summary
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1:11:06
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8.13
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312
|
349
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8:45
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| 