http://connect.garmin.com/activity/344672920
Thu, Jul 18, 2013 11:38 AM
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Distance:
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4.13 mi
|
|
Time:
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35:35
|
|
Avg Pace:
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8:37 min/mi
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|
Elevation Gain:
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126 ft
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|
Calories:
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556 C
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Scheduled: 2 Miles Easy + 2 Miles Tempo (7:52/mile) + 2 Miles Easy.
I thought the warm up was 10-20 minutes and the cool-down
was 10 minutes. I forgot the workout
called for 2 Miles up front and 2 Miles on the tail end.
Anyway, I ran a mile warm-up at 8:49/mile. The two
mile tempo portion done as scheduled at 7:50/mile
(two seconds faster than what run called for).
Then I walked for two minutes and finished the run with a mile cool-down
at 8:55/mile.
Last week when I tried this run, I only got 1.55 miles done
at the correct pace. I held out today,
paced properly, and got the full two miles done on pace! And this in 93 degree weather which feels
like 99 degrees given the humidity. I’d
say today was an “A” workout!! Also of note, I ate four Special K Pastry Crisps (200 calories, 40 grams carbs) about a half hour before the run. Drank water throughout the day today. Had a Blueberry muffin post run. Skipped breakfast today though...a work in progress. I am working on developing a meal plan.
93°
Feels like 99°
4 mph wind
Humidity 47%
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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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0:08:49
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1
|
35
|
36
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8:49
|
|
2
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0:07:51
|
1
|
44
|
42
|
7:51
|
|
3
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0:07:49
|
1
|
43
|
50
|
7:49
|
|
4
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0:02:07
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0.12
|
0
|
0
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17:32
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|
5
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0:08:55
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1
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5
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0
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8:55
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6
|
:05.0
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0.01
|
0
|
0
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9:49
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|
Summary
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0:35:35
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4.13
|
126
|
128
|
8:37
|
| 