http://connect.garmin.com/activity/125623252
466140 I decided to run the Tempo Run today versus tomorrow as I had a day off from work due to the storm and schools were closed.
A Tempo Run done @ 9:52am. 8.14 miles done at 8:41/mile in 1:10:44.
I ran 5 Lactate Threshold miles and 3.14 General Aerobic miles. The Canal Trail was done.
Ice covered bridges, Branches in the path throughout, Fallen
trees across the path. Obstacles. YET – I made my tempo goal pace for split
3-6! And I finished the run with an 8th
mile at 8:12/mile for good measure. AND A PR: MOST MILES RUN IN MONTH : OCTOBER 2011 = 166.14 PREVIOUS PR: MOST MILES RUN IN MONTH: AUGUST 2010 = 164.82
The Tempo Pace Goal was 8:19/mile.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
9:04
|
1
|
64
|
5
|
9:04
|
|
2
|
8:37
|
1
|
34
|
152
|
8:37
|
|
3
|
8:32
|
1
|
82
|
12
|
8:32
|
|
4
|
8:21
|
1
|
21
|
31
|
8:21
|
|
5
|
8:20
|
1
|
35
|
9
|
8:20
|
|
6
|
8:19
|
1
|
0
|
66
|
8:19
|
|
7
|
9:59
|
1
|
146
|
21
|
10:00
|
|
8
|
8:12
|
1
|
0
|
61
|
8:12
|
|
9
|
1:20
|
0.15
|
0
|
21
|
9:03
|
|
Summary
|
1:10:45
|
8.14
|
382
|
377
|
8:41
|
| 