http://connect.garmin.com/activity/282312976
Sat,
Mar 9, 2013 11:10 AM
|
Distance:
|
20.02 mi
|
|
Time:
|
3:09:39
|
|
Avg Pace:
|
9:28 min/mi
|
|
Elevation Gain:
|
539 ft
|
|
Calories:
|
2,641 C
|
46°
Feels like 42°
9 mph N wind
Humidity 34%
I ran 20.02 miles @ AP 9:28/mile
in 3:09:39. (Long Run pace range is 8:36-9:54/mile pace).
The goal was to get the miles done at 9:15-9:45
mile pace range. All splits, except four,
within the range above. The four splits
outside of the range are: Mile 2 at 9:12,
Mile 10 at 9:59, Mile 12 at 8:56, Mile 17 at 8:54. I would say this is consistent. The salt came through the third upper layer
today and visible on the jacket. Hotter
than usual. Of note, the Canal Trail not the best running conditions. Slush and puddles at various points. And by the time I ran a mile or two on the trail portion, running shoes soaked. A good run at any rate.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:44
|
1
|
67
|
8
|
9:44
|
|
2
|
0:09:12
|
1
|
39
|
134
|
9:12
|
|
3
|
0:09:36
|
1
|
35
|
17
|
9:36
|
|
4
|
0:09:35
|
1
|
50
|
82
|
9:35
|
|
5
|
0:09:22
|
1
|
49
|
33
|
9:22
|
|
6
|
0:09:43
|
1
|
19
|
18
|
9:43
|
|
7
|
0:09:19
|
1
|
26
|
8
|
9:19
|
|
8
|
0:09:24
|
1
|
7
|
30
|
9:24
|
|
9
|
0:09:37
|
1
|
58
|
11
|
9:37
|
|
10
|
0:09:59
|
1
|
31
|
17
|
9:59
|
|
11
|
0:09:40
|
1
|
17
|
72
|
9:40
|
|
12
|
0:08:56
|
1
|
6
|
17
|
8:56
|
|
13
|
0:09:34
|
1
|
12
|
0
|
9:34
|
|
14
|
0:09:19
|
1
|
0
|
0
|
9:19
|
|
15
|
0:09:30
|
1
|
50
|
22
|
9:30
|
|
16
|
0:09:31
|
1
|
22
|
44
|
9:31
|
|
17
|
0:08:54
|
1
|
18
|
23
|
8:54
|
|
18
|
0:09:38
|
1
|
0
|
0
|
9:38
|
|
19
|
0:09:25
|
1
|
0
|
18
|
9:25
|
|
20
|
0:09:35
|
1
|
33
|
0
|
9:36
|
|
21
|
:08.3
|
0.02
|
0
|
0
|
8:03
|
|
Summary
|
3:09:39
|
20.02
|
539
|
555
|
9:28
|
| 