http://connect.garmin.com/activity/309475994
Tue,
May 7, 2013 1:10 PM
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Distance:
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4.86 mi
|
|
Time:
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44:44
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|
Avg Pace:
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9:13 min/mi
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|
Elevation Gain:
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282 ft
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Calories:
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642 C
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70°
Feels like 70°
9 mph SSE wind
Humidity 64%
INTERVALS: Hit the Target 5K pace
Scheduled: 10 minute warm up + 6x400 (400 RI) + 10 minute
cool down.
I ran 4x400 (400 RI) instead. I have not done formal speedwork in a while. I am glad I did not start with 800s. Wasn’t easy putting these 400s together. Hot today as well at 70 degrees. I did put the 400s together at 7:30/mile pace. For now, consider 5K pace to be 7:30/mile and aim for this when doing
intervals.
I am planning to do three quality workouts weekly
(intervals, tempo, long). Only runs scheduled
for this week is this Tuesday run, then Thursday (3 Miles: 1 Easy, 2 MP) and
the Marathon Sunday.
4.86 (1.16 miles threshold, 3.70 Easy). All done at AP 8:58. Report below says 9:13 AP but 01:11
for 0.07 miles was when I thought I stopped the watch but must have hit the Lap
key. 71 seconds/4.79=15 seconds. 9:13-15 seconds = 8:58/mile pace.
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Split
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Time
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Distance
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Elevation Gain
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Elevation Loss
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Avg Pace
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|
1
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0:09:01
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1
|
41
|
58
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9:01
|
|
2
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0:01:06
|
0.11
|
163
|
147
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10:25
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|
3
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0:02:03
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0.28
|
0
|
0
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7:24
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|
4
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0:02:04
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0.2
|
0
|
0
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10:26
|
|
5
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0:02:08
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0.28
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0
|
0
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7:31
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|
6
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0:03:10
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0.32
|
0
|
0
|
9:56
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|
7
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0:02:10
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0.29
|
0
|
0
|
7:29
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|
8
|
0:02:04
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0.2
|
0
|
18
|
10:21
|
|
9
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0:01:59
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0.26
|
0
|
0
|
7:34
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|
10
|
0:02:02
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0.19
|
20
|
0
|
10:46
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|
11
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0:09:30
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1
|
11
|
22
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9:30
|
|
12
|
0:06:16
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0.67
|
46
|
38
|
9:24
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|
13
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0:01:11
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0.07
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0
|
0
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17:44
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Summary
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0:44:44
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4.86
|
282
|
282
|
9:13
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| 