http://connect.garmin.com/activity/268179436
Thu, Jan 31, 2013 11:55 AM
|
Distance:
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6.17 mi
|
|
Time:
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58:40
|
|
Avg Pace:
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9:30 min/mi
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|
Elevation Gain:
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271 ft
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|
Calories:
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824 C
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I ran 6.17 miles @ 9:30/mile
pace in 58:40. Pretty decent elevation
and the tail and headwinds were amazing.
January 2013 Summary Mondays and Fridays OFF.
I ran all other days as per schedule.
Weekday Miles: 95.12
Weekend Miles: 96.14
Total Miles: 191.26 (Scheduled Miles: 193)
Weekend Runs: 17+6, 15+10, 15+15, 13+5
This month I have been very consistent with running.
Last year saw <1200 miles run.
I have doubled the mileage I usually do and instead of doing
the suggested ten percent weekly increase, I increased the mileage by 100
percent.
Not a wise practice if one is to run at the same intensity
as had been running – so I concluded that I would have to run Easy miles if I
was going to do that kind of distance.
All miles were Easy pace in the 9:00-10:00
mile range. Some splits were faster I am
sure…but overall pace for the runs was within above stated range. Some speedwork was done – minimal though.
This month was only about getting consistent with running on
the scheduled days, putting in the correct mileage, and ENDURANCE building. I accomplished the three primary objectives.
Thanks to Bryan, Marc, Bob, Theo, Steve, Rick and Mike –
people I ran with on some of those runs.
***The below splits are from the run today.***
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:10
|
1
|
36
|
21
|
9:10
|
|
2
|
0:08:51
|
1
|
26
|
40
|
8:51
|
|
3
|
0:09:23
|
1
|
30
|
0
|
9:23
|
|
4
|
0:09:40
|
1
|
87
|
120
|
9:40
|
|
5
|
0:10:09
|
1
|
34
|
0
|
10:09
|
|
6
|
0:09:53
|
1
|
59
|
81
|
9:53
|
|
7
|
0:01:35
|
0.17
|
0
|
7
|
9:09
|
|
Summary
|
0:58:40
|
6.17
|
271
|
269
|
9:30
|
| 