http://connect.garmin.com/activity/138457516
500D002Q
2.25 VO2M I miles and 6.33 Easy
Out and Back to Hamden High School Track with the intervals
done at the track.
8.58 Miles at 9:30/mile
in 1:21:26 overall.
2.32 mile warm up at 9:42/mile (101 feet elevation)
2.09 miles cool down at 9:54/mile
(121 feet elevation).
The plan was to do 7x800s in 3:40
(7:20/mile pace) with 3:00 recovery.
But the halves were difficult to put together and after two
I decided to do quarter repeats.
I was able to stay on pace for the last three quarters – I learned,
like yesterday with the 10x200s, to slow the pace down a bit to prevent slowing
toward the tail end of the quarters.
While staying on pace for the 200s is simple – the 800s are
tough…and the 400s are not as tough…but not a cake walk.
Running the halves in 3:40 will take some time
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:22:30
|
2.32
|
101
|
107
|
9:42
|
|
2
|
0:03:50
|
0.5
|
0
|
8
|
7:41
|
|
3
|
0:03:00
|
0.27
|
0
|
0
|
11:04
|
|
4
|
0:03:48
|
0.5
|
0
|
0
|
7:35
|
|
5
|
0:03:00
|
0.27
|
0
|
0
|
11:06
|
|
6
|
0:02:06
|
0.28
|
0
|
0
|
7:33
|
|
7
|
0:03:00
|
0.26
|
0
|
0
|
11:21
|
|
8
|
0:01:58
|
0.26
|
0
|
8
|
7:33
|
|
9
|
0:03:00
|
0.27
|
19
|
0
|
10:57
|
|
10
|
0:01:50
|
0.25
|
0
|
21
|
7:16
|
|
11
|
0:03:00
|
0.27
|
5
|
0
|
11:03
|
|
12
|
0:01:49
|
0.25
|
0
|
0
|
7:19
|
|
13
|
0:03:00
|
0.27
|
7
|
0
|
11:04
|
|
14
|
0:01:53
|
0.25
|
0
|
13
|
7:28
|
|
15
|
0:03:00
|
0.26
|
10
|
0
|
11:44
|
|
16
|
0:20:43
|
2.09
|
121
|
100
|
9:54
|
|
Summary
|
1:21:26
|
8.58
|
263
|
257
|
9:30
|
| 