http://connect.garmin.com/activity/256715502
Tue,
Jan 1, 2013 12:03 PM
|
Distance:
|
10.03 mi
|
|
Time:
|
1:37:34
|
|
Avg Pace:
|
9:44 min/mi
|
|
Elevation Gain:
|
557 ft
|
|
Calories:
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1,338 C
|
A ten miler at slower than Easy pace (8:30-9:30/mile) getting them done at 9:44/mile average pace.
Sticking with the really easy pace for maybe another 1-2 weeks and then
the speedwork.
Need to slowly build up the pace and the mileage after the
two week break. Besides, I have to learn
to run slower. Over the next 16 weeks,
there will be six training runs being done in the 20-31 mile range. Running those at 9:00/mile
not the best idea (not all the miles anyway!).
Road conditions – 5.5 miles of this run done on the canal
trail which was icy throughout. That was
fun. I negative split the run. The tenth mile was the fastest split (9:11) – not really fast – but the purpose of
this run is EASY. Part of me has to
prove I still have gas in the tank though.
Plus, I love going faster at the end.
Why waste that opportunity!
|
Split
|
Time
|
Moving Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:24
|
10:17
|
1
|
60
|
25
|
10:24
|
|
2
|
0:09:52
|
9:52
|
1
|
66
|
160
|
9:52
|
|
3
|
0:10:16
|
10:16
|
1
|
52
|
0
|
10:16
|
|
4
|
0:09:29
|
9:29
|
1
|
32
|
43
|
9:29
|
|
5
|
0:09:32
|
9:31
|
1
|
130
|
105
|
9:32
|
|
6
|
0:09:33
|
9:33
|
1
|
40
|
58
|
9:33
|
|
7
|
0:09:24
|
9:26
|
1
|
34
|
29
|
9:24
|
|
8
|
0:09:28
|
9:26
|
1
|
10
|
63
|
9:28
|
|
9
|
0:10:13
|
10:14
|
1
|
133
|
40
|
10:13
|
|
10
|
0:09:11
|
9:10
|
1
|
0
|
49
|
9:11
|
|
11
|
:13.2
|
:13
|
0.03
|
0
|
0
|
7:41
|
|
Summary
|
1:37:34
|
37:27.0
|
10.03
|
557
|
572
|
9:44
|
| 