http://connect.garmin.com/activity/189043921
I am still not smoking.
Day 5! Stephen called me today
and we discussed smoking one Saturday after the run. Coffee and a smoke. Perfect.
Let’s have one and then get the bet going again. Well I raised the topic. He is having a hard time at it also. Hey Saturday is a long way off. I may change my mind.
571D073 Rochford
Thu, Jun 14, 2012
5:46 PM
Distance: 5.66 mi Time: 51:23 Avg Pace: 9:05 min/mi Elevation Gain: 271 ft
Easy run is 9:04-9:34/mile
pace. Off to a slow start for the first
split at 9:46/mile. By the end of the
run got the 5.66 miles to 9:05/mile
pace. It was a decent run. Did not feel like running harder
tonight. I did a couple progressive runs
already this week. I may incorporate a
tempo run into the Long run Saturday.
Planning Cruise Interval Miles or 400, 800 or 1200 meter repeats with
400 rest on Tuesdays for 5K total
distance for workbout portions. At
several points this week did some pick-ups during the runs. Formal 10x100s not done.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:46
|
1
|
66
|
96
|
9:46
|
|
2
|
0:08:58
|
1
|
13
|
9
|
8:58
|
|
3
|
0:09:03
|
1
|
40
|
21
|
9:03
|
|
4
|
0:09:00
|
1
|
41
|
62
|
9:00
|
|
5
|
0:08:49
|
1
|
31
|
63
|
8:50
|
|
6
|
0:05:47
|
0.66
|
81
|
25
|
8:46
|
|
Summary
|
0:51:23
|
5.66
|
271
|
278
|
9:05
|
| 