http://connect.garmin.com/activity/352639074
Fri,
Aug 2, 2013 6:03 PM
|
Distance:
|
0.19
mi
|
|
Time:
|
1:36
|
|
Avg
Pace:
|
8:17 min/mi
|
|
Elevation
Gain:
|
0
ft
|
|
Calories:
|
24
C
|
http://connect.garmin.com/activity/352639060
Fri,
Aug 2, 2013 6:08 PM
|
Distance:
|
3.25
mi
|
|
Time:
|
29:38
|
|
Avg
Pace:
|
9:08 min/mi
|
|
Elevation
Gain:
|
82
ft
|
|
Calories:
|
434
C
|
I ran with Joel today with the plan being to run at whatever
pace he sets. We run the splits at
progressively slower paces. A warm-up of
0.19 miles at 8:17/mile pace. The splits
for the 3.25 mile run that we did post warm up are 7:45/mile pace at ¼ mile mark and 8:25/mile pace by the end of the mile. Mile 2 is 9:35/mile
pace. Mile 3 at close to 10:00/mile but by end of Mile 3 at 9:38/mile pace. The last ¼ mile done at
8:14/mile pace.
Joel likes to run faster up front. I suggested he run slower up front and treat
it as a “warm up” versus jumping into fast running when muscles not properly
prepared. Then ease into the faster running. This is not going to compromise the end
result. He will get AP of 9:08/mile or better by doing it this way.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:25
|
1
|
0
|
0
|
8:25
|
|
2
|
0:09:35
|
1
|
26
|
32
|
9:35
|
|
3
|
0:09:38
|
1
|
56
|
60
|
9:38
|
|
4
|
0:02:01
|
0.25
|
0
|
0
|
8:14
|
|
Summary
|
0:29:38
|
3.25
|
82
|
92
|
9:08
|
| 