http://connect.garmin.com/activity/343758419
Tue,
Jul 16, 2013 12:23 PM
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Distance:
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4.48 mi
|
|
Time:
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39:04
|
|
Avg Pace:
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8:44 min/mi
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|
Elevation Gain:
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55 ft
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|
Calories:
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601 C
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Scheduled: 10-20 minute warm-up + 3x1600m @ 7:52/mile (1:00
RI) + 10 minute cool-down.
I ran a mile warm up and a half mile cool down at 8:55/mile.
I stayed with 1:00 RI. I did the first two 1600s at 7:44/mile and 7:48/mile
respectively. I cut the last 1600 short
by 0.23 miles running 0.77 miles at 7:49/mile
pace. I am going to stick with the 7:52/mile pace for the cruise interval miles
and keep the recovery at 1:00. I just need to push harder and not let
up. I ran the tempo portions at AP of 7:47/mile which is five seconds faster than
the prescribed 7:52/mile pace. Between intervals, I drank Gatorade. It was warm (hot actually) from the sun. 6am breakfast: cereal, cup chocolate milk and coffee. 11am: couple granola bars which was about 1.25 hours before the run. Three glasses of water today. Reading up on Nutrition and trying to change eating habits. Post run I had a granola bar and an apple.
91°
Feels like 94°
9 mph NNE wind
Humidity 44%
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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
|
|
1
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0:08:52
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1
|
5
|
4
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8:53
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|
2
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0:07:44
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1
|
0
|
0
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7:44
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|
3
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0:01:02
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0.06
|
0
|
0
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17:35
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|
4
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0:07:48
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1
|
0
|
0
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7:48
|
|
5
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0:01:06
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0.06
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0
|
0
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18:13
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6
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0:06:00
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0.77
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50
|
52
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7:49
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|
7
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0:02:09
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0.1
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0
|
0
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21:47
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|
8
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0:04:23
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0.49
|
0
|
0
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8:56
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|
Summary
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0:39:04
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4.48
|
55
|
56
|
8:44
|
| 