6/13/11
Monday
398C072
http://connect.garmin.com/activity/95259442
Out (Route 5) and Back at 9:11am.
scheduled 10 gas and ran 9.48 MP miles in 1:30:12 at 931 pace per mile with 152 bpm AHR
at 87% MHR (MP 79-88% MHR). High end MHR
intensity for the MP miles.
I figured I would do 9:00s. I was at 9:03
average pace at the half way point. At
end of run the average pace was 9:31. The last 6.5 miles was over MP HR intensity and
at high end of Lactate Threshold intensity.
I got slower, heart worked harder, it got hotter.
|
Split
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
Avg HR
|
|
|
|
|
|
|
|
|
1
|
1
|
12
|
77
|
9:00
|
129
|
|
2
|
1
|
4
|
21
|
8:56
|
146
|
|
3
|
1
|
30
|
22
|
8:59
|
151
|
|
4
|
1
|
0
|
0
|
9:00
|
155
|
|
5
|
1
|
34
|
18
|
9:19
|
159
|
|
6
|
1
|
18
|
0
|
10:09
|
155
|
|
7
|
1
|
24
|
50
|
9:41
|
156
|
|
8
|
1
|
26
|
35
|
10:12
|
157
|
|
9
|
1
|
16
|
13
|
9:55
|
159
|
|
10
|
0.49
|
0
|
0
|
10:13
|
160
|
|
|
|
|
|
|
|
|
Summary
|
9.48
|
164
|
235
|
9:30
|
153
|
| 