http://connect.garmin.com/activity/284377474
Thu, Mar 14, 2013 12:36 PM
Distance:
|
5.22 mi
|
Time:
|
47:27
|
Avg Pace:
|
9:05 min/mi
|
Elevation Gain:
|
154 ft
|
Calories:
|
693 C
|
32°
Feels like 21°
18 mph NNW wind
Humidity 37%
I ran 5.22 miles at 9:05/mile
pace in 47:27. I tried to run 10:00/miles initially by going slow and easy
and not breathing hard…found I was at 9:35/mile. So then decided to keep the effort the same
and go for 9:30s…then put together an
8:50/mile. What???
Figured I’d go for 9:30s still…9:08, 8:54
and 9:12 follow. Well I did not think I was breathing too hard
and I thought I was running easy.
No big deal. But I do
have a 31 miler coming up. And I want to
practice going slower because I cannot be running 9:00s
up front for the 50 mile race.
For the 31 miler: plan is to practice going out at
9:15-9:45/mile – just keep the splits within that range and toward the higher
end. As the run progresses, I will get
faster but I must monitor this! Keep the
splits around 9:30 is the goal. And to end the run at 9:30/mile AP is the goal.
This will be about the same plan for the 50 mile race I believe. I don’t plan to hold that pace for the entire
50…but I will get a good estimate of how long I might be able to hold that pace
for with the upcoming Long run.
The current goal for the Ultra is to get the fifty done at
<10:00/mile AP and in 8:20.
Currently, 9:30s are super easy…but we’ll see.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:09:35
|
1
|
36
|
22
|
9:35
|
2
|
0:08:50
|
1
|
6
|
17
|
8:50
|
3
|
0:09:08
|
1
|
28
|
0
|
9:08
|
4
|
0:08:54
|
1
|
33
|
70
|
8:54
|
5
|
0:09:11
|
1
|
52
|
0
|
9:12
|
6
|
0:01:50
|
0.22
|
0
|
41
|
8:14
|
Summary
|
0:47:27
|
5.22
|
154
|
150
|
9:05
|
|