http://connect.garmin.com/activity/126471722
468C142
At 6:37pm I ran 6.40
miles @ 8:48/mile in 56:17 done on State
Street.
Ran a 2.01 mile warm up @ 9:01/mile
I ran 3x1600s with 2:00
Recovery with the 1600s goal being 7:58/mile.
I ran the 1600s @ 7:57/mile,
7:51/mile and 7:56/mile.
The Cool Down was 0.87 miles @ 9:45/mile.
Active was 5.87 miles in 50:17 and Rest was 0.52 miles in 6:00.
Thus changing goal pace for the 3x1600 Cruise Interval Miles
from 7:38-7:48/mile to 7:58/mile was a good decision. I ran the 1600s at better than Goal Pace.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
18:07
|
2.01
|
13
|
93
|
9:01
|
|
2
|
7:56
|
1
|
22
|
15
|
7:57
|
|
3
|
2:00
|
0.17
|
0
|
0
|
11:33
|
|
4
|
7:51
|
1
|
13
|
9
|
7:51
|
|
5
|
2:00
|
0.18
|
0
|
14
|
11:16
|
|
6
|
7:56
|
1
|
12
|
6
|
7:56
|
|
7
|
2:00
|
0.17
|
0
|
0
|
11:31
|
|
8
|
8:26
|
0.87
|
82
|
18
|
9:45
|
|
Summary
|
56:17:00
|
6.4
|
141
|
154
|
8:48
|
| 