http://connect.garmin.com/activity/137577899 490C164 Quality workout: Tempo Run with Stephen 8:02am in 42 minutes for 5 miles at 8:23/mile avg. Stephen’s Tempo pace for this distance would be 7:34/mile as his VDOT is 46. This run between his Marathon Pace and Easy Pace (7:48 and 9:07.)
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
08:30.9
|
1
|
10
|
9
|
8:31
|
|
2
|
08:29.9
|
1
|
12
|
15
|
8:30
|
|
3
|
08:21.4
|
1
|
18
|
14
|
8:22
|
|
4
|
08:09.1
|
1
|
0
|
11
|
8:09
|
|
5
|
08:26.7
|
1
|
12
|
0
|
8:27
|
|
6
|
:02.8
|
0.01
|
0
|
0
|
7:48
|
|
Summary
|
42:00.8
|
5
|
53
|
49
|
8:24
|
| 