http://connect.garmin.com/activity/338397975
Sat,
Jul 6, 2013 9:38 AM
|
Distance:
|
10.01 mi
|
|
Time:
|
1:32:22
|
|
Avg Pace:
|
9:14 min/mi
|
|
Elevation Gain:
|
455 ft
|
|
Calories:
|
1,329 C
|
82°
Feels like 88°
7 mph SW wind
Humidity 74%
Scheduled: 13 Miles at MP + 30 seconds (9:05/mile).
Did: 10.01 Miles at MP + 39 seconds (9:14/mile)
The first split is 9:28/mile. I am on pace by Mile 4. I am seven seconds to the good by the end of
Mile 6.
Going into Mile 7 and 9, I take a walk break. The plan though is to always get the pace
back. I am off pace for Mile 7-10 by
seconds: 56, 14, 20 and 4 respectively.
I cut the run short by 3 Miles and get 10.01 done in 1:32:22 @ 9:14/mile
pace.
This was the third Quality Run this week. Ran the tempo intervals on Tuesday, Raced a
5K Thursday and this run.
I have to assess weekly if I am staying true to my
schedule. I think I will consider this
run today a success. It was a good
effort. It was hot and seemed to get
hotter later into the run. I had no Gatorade
left when all is said and done, and usually I have plenty left over.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:28
|
1
|
52
|
0
|
9:28
|
|
2
|
0:09:01
|
1
|
0
|
34
|
9:01
|
|
3
|
0:08:58
|
1
|
54
|
26
|
8:58
|
|
4
|
0:08:53
|
1
|
0
|
24
|
8:53
|
|
5
|
0:09:02
|
1
|
32
|
18
|
9:03
|
|
6
|
0:09:00
|
1
|
47
|
31
|
9:00
|
|
7
|
0:10:01
|
1
|
161
|
135
|
10:01
|
|
8
|
0:09:19
|
1
|
25
|
57
|
9:19
|
|
9
|
0:09:25
|
1
|
67
|
76
|
9:25
|
|
10
|
0:09:09
|
1
|
17
|
25
|
9:09
|
|
11
|
:05.9
|
0.01
|
0
|
0
|
8:45
|
|
Summary
|
1:32:22
|
10.01
|
455
|
426
|
9:14
|
| 