http://connect.garmin.com/activity/354196813
Mon, Aug 5, 2013 5:40 PM
|
Distance:
|
3.11
mi
|
|
Time:
|
27:17
|
|
Avg
Pace:
|
8:46 min/mi
|
|
Elevation
Gain:
|
18
ft
|
|
Calories:
|
418
C
|
Ran 3.11 miles with splits being 9:09, 8:38, 8:32 and 8:23
(0.11 miles). 8:46 AP.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:09
|
1
|
0
|
0
|
9:09
|
|
2
|
0:08:38
|
1
|
18
|
15
|
8:38
|
|
3
|
0:08:32
|
1
|
0
|
0
|
8:32
|
|
4
|
:57.1
|
0.11
|
0
|
0
|
8:23
|
|
Summary
|
0:27:17
|
3.11
|
18
|
15
|
8:46
|
Do these three quality workouts and add a couple other workouts weekly. 8/5/13 | 5x1000m @ 7:24/mile (400m RI) | 1 Easy + 4 @ 8:05/mile + 1 Easy | 13 @ 9:05/mile | 8/12/13 | 3x1600m @ 7:52/mile (1:00 RI) | 2 Easy + 3 @ 8:01/mile + 1 Easy | 15 @ 9:20/mile | 8/19/13 | 2x1200m @ 7:24/mile (2:00 RI) + 4x800m @ 7:24/mile (2:00 RI) | 5 @ 8:09/mile | 17 @ 9:20/mile | 8/26/13 | 6x800m @ 7:24/mile (1:30 RI) | 1 Easy + 6 @ 8:13/mile + 1 Easy | NHRR on Monday |
| 