http://connect.garmin.com/activity/261793501
Sun,
Jan 13, 2013 1:44 PM
|
Distance:
|
10.01 mi
|
|
Time:
|
1:34:55
|
|
Avg Pace:
|
9:29 min/mi
|
|
Elevation Gain:
|
582 ft
|
|
Calories:
|
1,353 C
|
I ran 10.01 miles at 9:29/mile
in 1:34:55.
My “Easy miles range” is 8:31-9:32/mile
so at the very easy range from pace perspective. But there is some elevation on the course, so
I would say maybe midpoint of Easy or even a harder Easy effort than that. At any rate, a good run and pace given this
is after the 14.5 mile run of yesterday.
The second to last mile on this route is always tough – it is
all uphill. I am surprised that with the
135 feet of vertical (and I do believe the elevation is accurate) I am able to
put together a mile 9 split of 10:16/mile. Doing this deep in the run is a good sign –
and honestly, I was just chugging along at what I thought was a kind of slow pace. In no way was I attempting to run this split
fast. The fast split or faster split was
to be mile ten – the last mile of the run and I put that together at 8:54/mile (faster than all previous splits).
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:13
|
1
|
37
|
0
|
10:13
|
|
2
|
0:09:34
|
1
|
43
|
155
|
9:34
|
|
3
|
0:09:51
|
1
|
52
|
14
|
9:51
|
|
4
|
0:09:13
|
1
|
45
|
21
|
9:13
|
|
5
|
0:09:08
|
1
|
31
|
12
|
9:08
|
|
6
|
0:09:25
|
1
|
35
|
56
|
9:25
|
|
7
|
0:09:17
|
1
|
195
|
183
|
9:17
|
|
8
|
0:09:00
|
1
|
9
|
67
|
9:00
|
|
9
|
0:10:16
|
1
|
135
|
8
|
10:16
|
|
10
|
0:08:54
|
1
|
0
|
79
|
8:54
|
|
11
|
:04.9
|
0.01
|
0
|
0
|
8:28
|
|
Summary
|
1:34:55
|
10.01
|
582
|
595
|
9:29
|
| 