http://connect.garmin.com/activity/235291779
Sat, Oct 20, 2012 10:14
AM
|
Distance:
|
9.01 mi
|
|
Time:
|
1:16:45
|
|
Avg Pace:
|
8:31 min/mi
|
|
Elevation Gain:
|
1,924 ft
|
|
Calories:
|
1,206 C
|
Long Tempo run would be 80 minutes @ MP. I got these 9 miles done in 77 minutes @ 8:31/mile which is 4 seconds faster than MP. Safe to say another tempo run and Quality
workbout accomplished today!
So far, three Quality workouts this week – all Tempo runs. If I get the six miler in tomorrow at Easy
Pace, then The 30 mile goal for week one is reached along with the three
necessary quality workbouts.
That would be Week 1 of 20 week training schedule if in fact
the 3/2/13 Woodlands, TX
Marathon is a go. I am still undecided
on that.
Of note, the aim was simply to keep all splits in the 8:30s range. All splits 8:30s
range or better (there was an 8:26, 8:28 and 8:18
with the last split, Mile 9, being put together @ 8:18/mile
pace). High consistency throughout the
nine miles…and this is of high importance.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:32
|
1
|
726
|
67
|
8:33
|
|
2
|
0:08:39
|
1
|
47
|
44
|
8:39
|
|
3
|
0:08:32
|
1
|
33
|
56
|
8:32
|
|
4
|
0:08:26
|
1
|
19
|
14
|
8:26
|
|
5
|
0:08:28
|
1
|
211
|
215
|
8:28
|
|
6
|
0:08:32
|
1
|
629
|
648
|
8:33
|
|
7
|
0:08:34
|
1
|
153
|
134
|
8:34
|
|
8
|
0:08:39
|
1
|
54
|
53
|
8:39
|
|
9
|
0:08:18
|
1
|
52
|
48
|
8:18
|
|
10
|
:02.9
|
0.01
|
0
|
0
|
7:39
|
|
Summary
|
1:16:45
|
9.01
|
1,924
|
1,279
|
8:31
|
| 