http://connect.garmin.com/activity/121334786
452C126
Decided to do 8 (3x1600 at 7:38-7:48/mi
with 2:00 Rest). I changed Rest for the 1600s from 3:00 to 2:00. Done at 11:51am. 7.01 miles at 8:52/mile in 1:02:12 at 146 bpm for 84% MHR.
Active is 56:12 for 6.44 miles
Rest is 6:00 for
0.57 miles
Intervals are 3x1600 with 2:00
Rest
A 2.02 mile warm up at 8:55/mile in 18:01 at 131 bpm.
The 1600s were at 7:58
(153 bpm), 7:50 (156 bpm) and 8:37 (156 bpm)
The 2:00 Rest
periods were at 0.19 miles for 10:40,
10:16 and 10:32/mile.
A 1.42 mile cool down at 9:42/mile
in 13:45.
The first two 1600s were very close to my goal of 7:38-7:48 (off by ten seconds and two seconds
respectively). The three 1600s were done
at 89% MHR.
The third 1600: Why the 8:37
split? I changed the strategy a bit and
the result was not what was hoped for. I
felt like the first two 1600s were fast for the first half…at 7:47/mile and
then deterioration for the next half mile getting overall pace to 7:58 and 7:50
from 7:47. I thought for the third
repeat…go slow up front and faster at tail end…not good strategy. I was at 8:33
for the half and wound up closing out the 1600 at 8:37
overall.
Observation: Get a feel for what a 7:45 mile feels like at even pace throughout the entire
mile distance. Attempt to keep the pace
even rather than fast, slow down or slow and speed up…just consistently run the
mile at 7:45 pace. If need be, go with 7:48s and work down to 7:45s, 7:40s
and 7:38s. KEY is running the pace as evenly as possible
throughout the mile.
|
Split
|
Time
|
Moving Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
Avg HR
|
|
|
|
|
|
|
|
|
|
|
1
|
18:02
|
17:56
|
2.02
|
20
|
103
|
8:55
|
131
|
|
2
|
7:58
|
7:58
|
1
|
12
|
14
|
7:58
|
153
|
|
3
|
2:00
|
1:56
|
0.19
|
7
|
0
|
10:40
|
148
|
|
4
|
7:50
|
7:44
|
1
|
14
|
10
|
7:50
|
156
|
|
5
|
2:00
|
1:57
|
0.19
|
0
|
3
|
10:16
|
151
|
|
6
|
8:37
|
8:35
|
1
|
0
|
0
|
8:37
|
156
|
|
7
|
2:00
|
1:57
|
0.19
|
0
|
0
|
10:32
|
151
|
|
8
|
13:46
|
13:41
|
1.42
|
21
|
12
|
9:42
|
148
|
|
|
|
|
|
|
|
|
|
|
Summary
|
1:02:13
|
1:01:44
|
7.01
|
74
|
142
|
8:52
|
146
|
| 