http://connect.garmin.com/activity/141667187
508D010Q
Quality workout: Progressive run.
12.01 miles done at 10:48am. The Canal Trail route. Did the 12.01 miles in 1:47:50 at 8:58/mile.
The plan was to bring the overall pace down every three
miles.
At 3 miles, pace is 9:20/mile. At 6 miles, pace is 9:06/mile. At 9
miles, pace is 8:58/mile and at 12
miles, pace is 8:58/mile.
While the last three miles did not see a reduction in
overall pace across the 12 miles…the reason for this can be seen below…mile 11
split has elevation gain of 147 feet!
Thus the last three miles were in fact run at a higher intensity than
the previous three mile portions.
Successful run.
Marathon pace is 8:35/mile and Easy Pace is 9:35/mile.
Overall these 12 miles done 23 seconds slower than MP and 37
seconds faster than Easy pace.
Looking at the splits…half the miles run at Marathon
pace and half run at Easy pace. Daniels: Mesocycle II, Week 2 of 6 Summary: I ran five days this week for 34.48 miles out of six scheduled days (with 44 miles scheduled). Thus ran 78% of the scheduled miles. Missed a nine miler. I am not overly concerned about this. Did not hit the 90% minimum. But I did run 18 of the past 22 days. During the past three weeks, I ran 125.25 miles which is > 10% total 2011 mileage! Did speed work this week in the form of pick-ups. And ran two quality workouts. This is acceptable to me. I am on track. As next week may also see 5 of six days being run, may consider running a little longer some days or even doubling one day to hit the scheduled mileage.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:29
|
1
|
59
|
0
|
9:29
|
|
2
|
0:09:07
|
1
|
31
|
132
|
9:07
|
|
3
|
0:09:26
|
1
|
31
|
10
|
9:26
|
|
4
|
0:09:02
|
1
|
54
|
31
|
9:02
|
|
5
|
0:08:37
|
1
|
38
|
11
|
8:37
|
|
6
|
0:08:56
|
1
|
19
|
32
|
8:56
|
|
7
|
0:08:56
|
1
|
36
|
4
|
8:56
|
|
8
|
0:08:43
|
1
|
17
|
64
|
8:43
|
|
9
|
0:08:28
|
1
|
36
|
46
|
8:28
|
|
10
|
0:08:41
|
1
|
9
|
42
|
8:42
|
|
11
|
0:09:51
|
1
|
147
|
47
|
9:51
|
|
12
|
0:08:28
|
1
|
0
|
55
|
8:28
|
|
13
|
:07.1
|
0.01
|
0
|
0
|
8:35
|
|
Summary
|
1:47:50
|
12.01
|
477
|
473
|
8:59
|
| 