http://connect.garmin.com/activity/143503190
511D013Q
With VDOT of 41, a Long Tempo Run would be 50 minutes at 8:24/mile.
I ran 5.81 miles in 49:01 at 8:26/mile. Close enough.
Long Tempo run done. Did this as a Quality workout versus 4x1000 at
VO2MI with 4:00 rest. Was snowing.
State Street route. 6:53pm.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:37
|
1
|
15
|
77
|
8:37
|
|
2
|
0:08:24
|
1
|
0
|
21
|
8:24
|
|
3
|
0:08:06
|
1
|
37
|
24
|
8:06
|
|
4
|
0:08:31
|
1
|
25
|
27
|
8:31
|
|
5
|
0:08:30
|
1
|
0
|
10
|
8:31
|
|
6
|
0:06:54
|
0.81
|
12
|
0
|
8:27
|
|
Summary
|
0:49:02
|
5.81
|
89
|
159
|
8:26
|
| 