http://connect.garmin.com/activity/142634037
510D012S (1.25 miles Repet and 3.78 Easy) (Local Loops: Stonehenge) 5.03 miles done in 46:36 at 9:16/mile.
8:29pm: 2.02 miles warm up at 9:06/mile
and 0.53 mile cool down at 9:52/mile.
The 10x200s were done within VDOT 41 range: The plan was to
get them done at 48.9 seconds (0.125 at 51 seconds, 0.12 at 48.9 seconds) (which
equates to 6:48/mile) with 1:30 recovery.
Got the speed work done for the week.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:18:23
|
2.02
|
110
|
109
|
9:06
|
|
2
|
:47.4
|
0.12
|
0
|
0
|
6:35
|
|
3
|
0:01:30
|
0.13
|
0
|
0
|
11:13
|
|
4
|
:47.8
|
0.12
|
0
|
0
|
6:39
|
|
5
|
0:01:30
|
0.12
|
0
|
22
|
12:28
|
|
6
|
:47.0
|
0.12
|
0
|
0
|
6:31
|
|
7
|
0:01:30
|
0.13
|
0
|
0
|
11:47
|
|
8
|
:48.5
|
0.12
|
6
|
0
|
6:44
|
|
9
|
0:01:30
|
0.13
|
0
|
0
|
11:24
|
|
10
|
:48.9
|
0.12
|
8
|
0
|
6:48
|
|
11
|
0:01:30
|
0.13
|
0
|
0
|
11:37
|
|
12
|
:48.1
|
0.12
|
0
|
0
|
6:41
|
|
13
|
0:01:30
|
0.13
|
0
|
0
|
11:22
|
|
14
|
:47.9
|
0.12
|
0
|
0
|
6:40
|
|
15
|
0:01:30
|
0.12
|
0
|
0
|
12:39
|
|
16
|
:47.3
|
0.12
|
0
|
0
|
6:35
|
|
17
|
0:01:30
|
0.13
|
0
|
5
|
11:41
|
|
18
|
:49.0
|
0.12
|
0
|
0
|
6:49
|
|
19
|
0:01:30
|
0.13
|
0
|
0
|
11:43
|
|
20
|
:48.6
|
0.12
|
0
|
0
|
6:45
|
|
21
|
0:01:30
|
0.13
|
0
|
0
|
11:24
|
|
22
|
0:05:13
|
0.53
|
0
|
0
|
9:52
|
|
Summary
|
0:46:36
|
5.03
|
125
|
136
|
9:16
|
| 