http://connect.garmin.com/activity/125064439
464C138
6.03 miles @ 8:40/mile in 52:15. Local Loops done at 11:18am
4.52 Marathon Pace miles.
0.60 VO2M Miles
0.91 Easy Miles.
Active 42:15 for 5.14 miles.
Rest 10:00 for
0.90 miles.
10x100 with 1:00
Recovery.
The Warm-Up: Going for 9:00/mile. I ran 4.11 miles at 8:32/mile. I don't look at the watch at all and of course am surprised that Marathon Pace miles are done...I could not put together an 8:09 yesterday for the Tempo Run (attempt), and I am running 8:32/miles for this warm-up!
The Cool-Down: I ran the 0.41 miles @ 8:30/mile.
The goal was 10x100s @ 6:00-6:39/mile. I did seven of the splits @ 5:47-5:58/mile! There was a 6:02,
6:04 and 6:08 also. I ran
these amazingly fast today…The last time I ran 10x100s, I averaged 6:15/mile. The first time, 7 of the splits were at or slightly better than 6:39/mile and three over 6:39 mile. I have gotten better running these...typically 34 very fast turnover Right Steps does it.
It is clear I am running these at the VDOT 42 Training Pace
and it is not impossible to do so.
Not the best performance yesterday and yet stellar
performance today. BY THE WAY: Snowing at the end of the run. CT SNOWFALL IN OCTOBER. Last time this happened was 1952!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
35:04:00
|
4.11
|
85
|
79
|
8:32
|
|
2
|
:22
|
0.06
|
0
|
0
|
5:58
|
|
3
|
1:00
|
0.09
|
0
|
0
|
10:34
|
|
4
|
:22
|
0.06
|
0
|
0
|
5:54
|
|
5
|
1:00
|
0.09
|
0
|
0
|
11:04
|
|
6
|
:23
|
0.06
|
0
|
0
|
6:02
|
|
7
|
1:00
|
0.09
|
0
|
0
|
10:49
|
|
8
|
:22
|
0.06
|
0
|
0
|
5:47
|
|
9
|
1:00
|
0.09
|
0
|
0
|
11:06
|
|
10
|
:23
|
0.06
|
0
|
0
|
6:08
|
|
11
|
1:00
|
0.09
|
0
|
0
|
10:43
|
|
12
|
:22
|
0.06
|
0
|
0
|
5:58
|
|
13
|
1:00
|
0.08
|
0
|
0
|
11:52
|
|
14
|
:22
|
0.06
|
0
|
11
|
5:51
|
|
15
|
1:00
|
0.09
|
0
|
0
|
11:45
|
|
16
|
:22
|
0.06
|
18
|
0
|
5:53
|
|
17
|
1:00
|
0.09
|
0
|
0
|
11:02
|
|
18
|
:23
|
0.06
|
0
|
10
|
6:04
|
|
19
|
1:00
|
0.09
|
0
|
0
|
11:40
|
|
20
|
:22
|
0.06
|
0
|
0
|
5:58
|
|
21
|
1:00
|
0.09
|
0
|
0
|
11:10
|
|
22
|
3:29
|
0.41
|
0
|
14
|
8:30
|
|
Summary
|
52:15:00
|
6.03
|
104
|
114
|
8:40
|
| 