http://connect.garmin.com/activity/216610437
Wed, Aug 29, 2012
5:50 PM
Distance: 6.46 mi Time: 56:06 Avg Pace: 8:41 min/mi Elevation Gain: 344 ft Calories: 858 C
The first 3 miles at 8:58/mile. The next 3 miles at 8:31/mile. My marathon pace is 8:35/mile so these are good splits. The run went from being “Easy pace” for the
first half to “Marathon pace” for the second half. The final 0.46 at 7:50/mile (7:25/mile 5K pace and 8:09/mile Half Marathon pace).
Thus negative split the run to a significant degree.
Put another way, as I am looking at the splits, it was a
progressive run with each split about ten seconds faster than the previous
split.
Bryan was on top
of his game tonight!!
Usually I run 9:00/miles on Wed. At the half way point, Bryan
about four strides ahead. He is ahead
for the entire run. I figured I would
run 8:55/miles for the entire run and
keep it in line with what I did yesterday. At the 4 mile point, I am at 8:54/mile avg.
Bryan is maybe 20-30 strides
ahead. Given that, I figure I will go
faster than 8:55/mile. I pick up the pace for mile 4-6 and allow him
a four stride lead. At mile 6, he has a
four stride lead. We finish with him
having a 4 stride lead which means he ran the last 0.46 at 7:50/mile. That is
a good split given we are going into mile 7.
I am entertaining a ten mile workout with it being a
Progressive run beginning at 9:00/mile
and ending at 7:30/mile and all
splits being ten seconds faster than the previous with end result being 10
miles at 8:15/mile. About Half Marathon pace (8:09/mile) but 3
miles less than the half marathon distance. If you read this far, does that sound like a
good workout?
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:06
|
1
|
98
|
7
|
9:06
|
|
2
|
0:09:00
|
1
|
59
|
102
|
9:00
|
|
3
|
0:08:48
|
1
|
69
|
79
|
8:48
|
|
4
|
0:08:43
|
1
|
33
|
79
|
8:43
|
|
5
|
0:08:35
|
1
|
52
|
20
|
8:35
|
|
6
|
0:08:16
|
1
|
16
|
16
|
8:16
|
|
7
|
0:03:38
|
0.46
|
7
|
26
|
7:50
|
|
Summary
|
0:56:06
|
6.46
|
344
|
335
|
8:41
|
| 