http://connect.garmin.com/activity/353583496
Sun, Aug 4, 2013 4:43 PM
|
Distance:
|
3.11
mi
|
|
Time:
|
26:38
|
|
Avg
Pace:
|
8:33 min/mi
|
|
Elevation
Gain:
|
0
ft
|
|
Calories:
|
413
C
|
Ran 3.11 miles (mile splits are 9:05,
8:30, and 8:08) at AP of 8:33/mile
in 26:38. During June I ran every day
except 4 and probably around 160 miles. July I ran 14 days and around 80 miles – about half the number of days and half the mileage of June - but much more intense running though with weekly intervals and weekly tempo
runs. The June plan was to run faster miles with less overall mileage than usual.
Intervals: 3.64 miles @ 8:18/mile inc. 3 x mile @7:42/mile (1:00 Rest Interval) Tempo: 3.16 miles @ 8:00/mile Easy: 10.01 miles @ 9:14/mile Intervals: 5.75 miles @ 9:04/mile inc. 6 x ½ mile @ 7:24/mile (2:00 Rest Interval) Tempo: 5.69 miles @ 8:48/mile inc. 1.55 miles @ 7:48/mile Easy: 6.01 miles @ 9:02/mile Intervals: 4.48 miles @ 8:44/mile inc. 3 x mile @ 7:47/mile (1:00 Rest Interval) Tempo: 4.13 @ 8:37 mile inc 2 miles @ 7:50/mile Easy: 11.5 @ 9:39/mile Easy: 6.05 miles @ 9:31/mile Marathon Pace: 6.50 miles @ 8:32/mile (MP - 3 seconds) Marathon Pace: 6.50 miles @ 8:41/mile (MP + 6 seconds) Marathon Pace 4.01 miles @ 8:36/mile (MP + 1 second) NOW: August. Going to stick with the intense running. But will step up the number of running days
and mileage. Thinking 5-6 days
weekly. Will add a harder workout aimed
at running specific Marathon Race pace miles such as a ten miler at 8:35/mile pace.
Will do that outright or include it across the last ten miles of a Long
run (to simulate running on tired legs as in the marathon).
I’ll get a schedule up for August soon.
Splits from today are below:
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:05
|
1
|
0
|
0
|
9:05
|
|
2
|
0:08:30
|
1
|
0
|
0
|
8:30
|
|
3
|
0:08:08
|
1
|
0
|
0
|
8:08
|
|
4
|
:55.2
|
0.11
|
0
|
0
|
8:07
|
|
Summary
|
0:26:38
|
3.11
|
0
|
0
|
8:33
|
| 