444C118
http://connect.garmin.com/activity/118382061 The Canal Trail Out and Back at 10:35am for 12.02 miles at 9:19
pace per mile in 1:52:02 for 142 bpm
at 82% MHR.
A very accurate Long Run with regard to pace and Heart Rate
Intensity.
Long Run pace range is 9:05 to
10:05.
Long Run HR Intensity Range is 74-84 % MHR.
The first five miles were at 9:31
to 9:50 pace with a 19 second spread across splits.
Mile 6 done at 9:24
pace.
Mile 7-11 done at 8:53-9:15
pace with a 22 second spread across the splits.
Mile 12 done at 8:35
pace.
The first six miles done at 9:39
avg. pace per mile.
The last six miles done at 8:59
avg. pace per mile.
I negative split the run and ran the run in the precise way
Longs should be run. Go toward the slow
end for the first half and do the next half at the faster pace.
It is amazing how much energy is conserved running in this
way. Of note, in addition to negative splitting the run - the splits across the 12 miles were highly consistent!
|
Split
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
Avg HR
|
|
|
|
|
|
|
|
|
1
|
1
|
68
|
6
|
9:50
|
129
|
|
2
|
1
|
38
|
141
|
9:39
|
130
|
|
3
|
1
|
71
|
26
|
9:50
|
139
|
|
4
|
1
|
35
|
28
|
9:43
|
138
|
|
5
|
1
|
58
|
22
|
9:31
|
141
|
|
6
|
1
|
6
|
35
|
9:24
|
143
|
|
7
|
1
|
17
|
4
|
8:59
|
146
|
|
8
|
1
|
25
|
50
|
8:56
|
146
|
|
9
|
1
|
30
|
51
|
8:53
|
147
|
|
10
|
1
|
56
|
42
|
9:15
|
148
|
|
11
|
1
|
100
|
74
|
9:14
|
152
|
|
12
|
1
|
8
|
46
|
8:35
|
152
|
|
13
|
0.02
|
0
|
0
|
9:28
|
159
|
|
|
|
|
|
|
|
|
Summary
|
12.02
|
511
|
525
|
9:19
|
142
|
|
|
|
|
|
|
|
| 