http://connect.garmin.com/activity/432709844
Sun, Jan 19, 2014 12:13 PM
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Distance:
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13.01 mi
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|
Time:
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1:54:46
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Avg Pace:
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8:49 min/mi
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|
Elevation Gain:
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603 ft
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Calories:
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1,729 C
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The plan was to do 13 miles at Marathon Pace + 30 seconds (9:00/mile). I figured I would go for 8:50/mile pace. Got the 13 miles done @ 8:49/mile.
Split 1-3 at 8:59, 8:41, 8:44 (warming up but at about 8:50/mile).
Split 4-7 at 8:26, 8:34, 8:38, 8:34 (Marathon Pace splits)
Split 8-9 (begin walk breaks and some pick ups to slow pace) 8:48, 8:49,
Split 10-13 at 9:23, 8:50, 9:18 and 8:58.
Walk breaks during mile 10-13 but was a bit difficult holding the 8:50 pace with the walk breaks.
Figure I’ll keep easy pace at 8:50/mile instead of 9:00/mile. But from a distance perspective, I am falling off pace at mile 10.
My paces are off.
Next Long run: Whatever the prescribed pace is: attempt to hold that pace no matter how slow it may seem. Consider Marathon Pace to be 8:20/mile.
The goal here would be to run consistent splits without the tail end of the run being too taxing.
|
Split
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Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:59
|
1
|
161
|
173
|
8:59
|
|
2
|
0:08:41
|
1
|
20
|
21
|
8:41
|
|
3
|
0:08:43
|
1
|
11
|
22
|
8:44
|
|
4
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0:08:26
|
1
|
3
|
0
|
8:26
|
|
5
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0:08:34
|
1
|
24
|
12
|
8:34
|
|
6
|
0:08:39
|
1
|
31
|
19
|
8:38
|
|
7
|
0:08:34
|
1
|
56
|
6
|
8:34
|
|
8
|
0:08:48
|
1
|
117
|
137
|
8:48
|
|
9
|
0:08:49
|
1
|
27
|
13
|
8:49
|
|
10
|
0:09:23
|
1
|
82
|
39
|
9:23
|
|
11
|
0:08:50
|
1
|
15
|
57
|
8:50
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|
12
|
0:09:18
|
1
|
55
|
44
|
9:18
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|
13
|
0:08:58
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1
|
0
|
56
|
8:58
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|
14
|
:04.5
|
0.01
|
0
|
0
|
11:07
|
|
Summary
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1:54:46
|
13.01
|
603
|
599
|
8:49
|
| 