http://connect.garmin.com/activity/124533275
461C135
3 MP miles and 1.14 Easy miles.
Did not run this morning and had limited time tonight. I will make sure I get the correct number of
miles in this week though. This run was
done at the North Haven High
School Track…the old High School. 4.14 miles done at 8:41/mile in 35:55. Putting together the 7:59/mile for split three was tough.
Tempo Pace is 7:48-8:09/mile
and Cruise Intervals Pace for the mile is 7:38-7:48/mile.
NOTE: Go for high end of range…Right now, the mid range for
the Tempo pace that I was striving for tonight (7:58/mile)
was tough to obtain. If I am going to
put four mile tempo portion of run together…for now, 8:09/mile is the way to go.
I will monitor how I do for the next tempo run. I may need to go slower than that…I will see
how it feels. The plan would be to
decrease it over the course of this week and the next four weeks.
NOTE: The other types of runs and the paces are easily
achieved…Marathon Pace 8:35s
are no problem. I can carry that pace
for long distances. I just did a
Saturday and Sunday ten miler at that pace.
YET*****the dang 7:58s are
hard to string together for a series of miles!
I’ll get there though.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
9:03
|
1
|
0
|
0
|
9:03
|
|
2
|
8:47
|
1
|
9
|
8
|
8:47
|
|
3
|
7:59
|
1
|
0
|
3
|
7:59
|
|
4
|
8:54
|
1
|
0
|
0
|
8:54
|
|
5
|
1:12
|
0.14
|
0
|
0
|
8:47
|
|
Summary
|
35:56:00
|
4.14
|
9
|
11
|
8:41
|
| 