http://connect.garmin.com/activity/138124902
499D001S
1.2 Repetition Miles and 4.81 Easy miles.
VDOT 41: Speed Workout with goal being warm up, 10 x 200s in
51 seconds (6:48/mile), and cool
down.
2.27 Easy miles at 9:24/mile
for warm up.
1.59 Recovery miles at 10:10/mile
for cool down.
The 200s were done at much faster than what the goal
was. Initially I noticed that I was
deteriorating at 50 right steps (200 meters is 70 right steps). Around third rep, I decided to walk the
recovery periods. Also I began adjusting
the up front speed slowing it down a bit so that I could carry the fast pace
for the 70 right steps. I am very
satisfied with the results. The 200s
were done in 45 seconds for 6:15/mile
pace.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:21:18
|
2.27
|
58
|
48
|
9:24
|
|
2
|
:46.6
|
0.12
|
0
|
0
|
6:29
|
|
3
|
0:01:30
|
0.13
|
0
|
0
|
11:12
|
|
4
|
:47.9
|
0.12
|
0
|
11
|
6:39
|
|
5
|
0:01:30
|
0.12
|
13
|
0
|
12:34
|
|
6
|
:45.2
|
0.12
|
0
|
0
|
6:17
|
|
7
|
0:01:30
|
0.1
|
0
|
4
|
15:31
|
|
8
|
:44.7
|
0.12
|
0
|
0
|
6:13
|
|
9
|
0:01:30
|
0.09
|
0
|
0
|
16:33
|
|
10
|
:44.6
|
0.12
|
0
|
0
|
6:12
|
|
11
|
0:01:30
|
0.09
|
0
|
0
|
17:02
|
|
12
|
:44.3
|
0.12
|
0
|
12
|
6:09
|
|
13
|
0:01:30
|
0.09
|
17
|
0
|
17:26
|
|
14
|
:45.0
|
0.12
|
0
|
0
|
6:15
|
|
15
|
0:01:30
|
0.09
|
0
|
12
|
17:25
|
|
16
|
:45.5
|
0.12
|
0
|
0
|
6:19
|
|
17
|
0:01:30
|
0.08
|
12
|
0
|
17:54
|
|
18
|
:43.4
|
0.12
|
0
|
0
|
6:02
|
|
19
|
0:01:30
|
0.08
|
0
|
15
|
17:40
|
|
20
|
:45.6
|
0.12
|
0
|
0
|
6:20
|
|
21
|
0:01:30
|
0.08
|
14
|
0
|
18:06
|
|
22
|
0:16:13
|
1.59
|
32
|
33
|
10:10
|
|
Summary
|
1:00:04
|
6.01
|
146
|
136
|
10:00
|
| 