http://connect.garmin.com/activity/129705159
476C150
Hot Coco 5K, Cheshire
CT Bib Number 17263
A PR!!! 5K run in 23:58 for 7:43
pace per mile.
I ran this 5K at 10:01am. The 3.11 miles was run at 7:39 pace per mile in 23:47.
The Official Results has the time as 23:58 for 7:43
pace per mile. I came in 101 out of 570
(Top 18%). Of course I will go with the
official results.
My previous 5K PR (December 2009) was 24:31 for 7:53 pace per mile.
Thus I took 33 seconds off of my 5K time!
I have B.L. to thank for this. He is the person who suggested I run 30-40
miles per week with the suggested 35-37-40-33 miles for week 1-4 and repeat for
weeks 5-8. He also suggested the quality
workouts I have been doing (tempo, Cruise Intervals for the mile, 10 mile long
runs, and the 10x100s). And he suggested
I consider 5Ks and 5 Milers as Fall
races. I am in Week 7 now. I am planning minor adjustments for Week 9-12
(bring mileage to 35-45 miles per week, do 10x200s versus 10x100s, adjust paces for various workouts based on proven improved fitness).
Right now, I am simply working on CONSISTENCY with putting
in the miles along with some quality workouts.
THE RESULTS
http://www.jbsports-results.com/index.php?lastname=&sex=-----&bibnum=&firstname=&place=&age=&eventname=Hot+COCO+5K&date=2011&distance=&location=-----&limit=&sort_by_1=-----&sort_by_2=-----&ascdesc=-----&per_page=50&search=yes
THE SPLITS
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
7:42
|
1
|
43
|
24
|
7:42
|
|
2
|
7:51
|
1
|
40
|
62
|
7:51
|
|
3
|
7:30
|
1
|
22
|
15
|
7:30
|
|
4
|
:45
|
0.11
|
0
|
0
|
6:56
|
|
Summary
|
23:48
|
3.11
|
105
|
102
|
7:39
|
| 