524D026Q
http://connect.garmin.com/activity/153591905
At 5:22 pm at HHS
Track. Ran 6.24 miles at 8:56/mile.
4.88 Easy and 1.36 VO2max.
Plan was a pyramid workout with a 1-2-3-4-5-4-3-2-1 minute
pattern for 25 minutes at 5K pace and 9 minutes at VO2max intensity with 2
minute rests. What I actually did was a
1-2-3-2-2. So ten minutes run at 5K pace
for 1.36 miles. The 5K splits around 7:25/mile goal pace.
These VO2max workouts…they do not come easy for me.
Redemption comes Thursday with the Tempo workout (weather
permitting). I think the tempo workouts
are easier.
So that the workout would not be a total wash, I opted to do
a bit of running at a little faster than Easy 9:25/mile pace.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:01
|
1.08
|
12
|
10
|
9:17
|
|
2
|
0:01:00
|
0.15
|
0
|
0
|
6:50
|
|
3
|
0:01:59
|
0.19
|
0
|
0
|
10:32
|
|
4
|
0:02:01
|
0.27
|
11
|
5
|
7:33
|
|
5
|
0:02:00
|
0.19
|
0
|
0
|
10:43
|
|
6
|
0:02:59
|
0.39
|
0
|
0
|
7:34
|
|
7
|
0:02:02
|
0.18
|
0
|
8
|
11:14
|
|
8
|
0:01:59
|
0.26
|
0
|
0
|
7:29
|
|
9
|
0:02:00
|
0.19
|
19
|
24
|
10:43
|
|
10
|
0:02:12
|
0.29
|
7
|
0
|
7:32
|
|
11
|
0:01:52
|
0.16
|
0
|
0
|
11:17
|
|
12
|
0:05:04
|
0.6
|
0
|
0
|
8:30
|
|
13
|
0:04:53
|
0.49
|
12
|
17
|
9:54
|
|
14
|
0:02:11
|
0.28
|
12
|
0
|
7:52
|
|
15
|
0:13:31
|
1.52
|
16
|
21
|
8:54
|
|
Summary
|
0:55:44
|
6.24
|
89
|
84
|
8:56
|
| 