http://connect.garmin.com/activity/61348222
326B155
Lent eyeglasses and boot route done at 1251. 5 Recovery miles done in
48:26 at 9:40 pace with AHR being 139
at 80% MHR.
This was a Recovery run. Should be done at <76% MHR. Recovery
pace should be done at 10:00-10:30
pace.
I ran this at a slow and comfortable pace. A bit faster pace than
Recovery. My goal is to run my miles at the correct HR intensities.
Run easy when scheduled. This will allow my hard runs to not be
compromised.
Splits: 945/132, 939/139, 946/140, 941/143, 936/144.
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Intensity
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Pace (McMillan)
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% MHR (Pfitz)
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VO2 Max 5K
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7:27
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93-95%
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LT Half Marathon
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8:10
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82-91%
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MP
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8:35
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79-88%
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Long
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9:00-10:00
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74-84%
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Easy (GA)
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9:00-9:30
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70-81%
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Recovery
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10:00-10:30
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< 76%
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400s
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1:42-1:47
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800s
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3:32-3:42
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1200s
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5:26-5:43
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1600s
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7:24-7:40
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Equivalent Performance
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(McMillan)
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Pace
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Mile
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6:40
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5K
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23:08
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7:27
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Goal
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5M
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38:20
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7:40
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Goal
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10K
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48:02
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7:43
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Goal
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10M
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1:20:30
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8:03
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20K
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1:41:18
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8:10
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13.1
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1:46:54
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8:10
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Marathon
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3:45:27
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8:37
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Goal
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Schedule (Using
Glover's Marathon training program for mileage - My
Intensity choices)
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Monday
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OFF
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Tuesday
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HMP
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8:10
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Wednesday
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Speed
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Varies
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Thursday
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MP
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8:35
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Friday
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Recovery
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10:00-10:30
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Saturday
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Long
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9:00-10:00
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Sunday
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Easy
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9:00-9:30
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Total Mileage 40-55
wk.
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I
have compared Glover’s data, charts and tables to McMillan’s
calculations. There is not a significant difference in the optimal
training paces for the various distances. Nor is there a significant
difference in the equivalent performances. Thus I will go with
McMillan. To go with Glover requires some work and calculating (checking
various charts/tables). McMillan Calculator is one entry…and the calculator
does all the work.
The
McMillan calculator will quickly arrive at optimal training paces and
equivalent performances for any race distance and time entered. Thus I
can quickly enter the new PR into the calculator and arrive at the revised
equivalent performances and optimal training paces for the various
distances. I did need to check and double check to make sure this was
reasonable…it is. I can use the McMillan calculator with confidence.
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