http://connect.garmin.com/activity/127262902
471C145
I ran 2 Lactate Threshold miles and 3.01 Easy Miles.
At 4:01pm, I ran 5.01
miles which were done @ 8:40/mile in 43:26.
A 2 mile warm up and one mile cool down at average of 8:57/mile.
The two Lactate Threshold miles done at 8:14/mile (goal 8:19/mile).
The goal for the next Lactate Threshold Run would be to run
3-4 miles during the Lactate Threshold portion of the run @ 8:14/mile.
But if too much effort to accomplish…can do the 8:19s. You
must try to run the 3-4 Lactate Threshold miles at a pace you can hold for the
goal distance.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
8:58
|
1
|
8
|
75
|
8:58
|
|
2
|
8:41
|
1
|
10
|
21
|
8:41
|
|
3
|
8:09
|
1
|
23
|
15
|
8:09
|
|
4
|
8:20
|
1
|
0
|
13
|
8:20
|
|
5
|
9:12
|
1
|
13
|
14
|
9:12
|
|
6
|
:08
|
0.01
|
0
|
0
|
11:24
|
|
Summary
|
43:26:00
|
5.01
|
54
|
138
|
8:40
|
| 