http://connect.garmin.com/activity/119197456
445C119
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
Avg HR
|
|
|
|
|
|
|
|
|
|
1
|
17:50
|
2.09
|
15
|
95
|
8:31
|
136
|
|
2
|
7:59
|
1
|
22
|
19
|
7:59
|
152
|
|
3
|
3:00
|
0.3
|
16
|
0
|
10:04
|
146
|
|
4
|
8:01
|
1
|
26
|
38
|
8:01
|
155
|
|
5
|
3:00
|
0.29
|
0
|
0
|
10:27
|
148
|
|
6
|
7:59
|
1
|
13
|
12
|
7:59
|
157
|
|
7
|
3:00
|
0.29
|
0
|
0
|
10:11
|
150
|
|
8
|
10:06
|
1.07
|
12
|
15
|
9:27
|
148
|
|
|
|
|
|
|
|
|
|
Summary
|
1:00:56
|
7.04
|
104
|
179
|
8:39
|
147
|
Below Paces based on 1:46:54 Half Marathon at 8:09 pace/mile.
Marathon Pace is 8:35/mile
at 79-88% MHR.
LT is 7:48-8:09
pace/mile (12k – Half Marathon Pace) at 82-91% MHR.
General Aerobic (Easy) is 9:05-9:35
pace/mile at 70-81% MHR.
Recovery is 10:05-10:35
pace/mile at <76% MHR.
Scheduled:
8 miles at 8:45 (3
x 1600 at 8:20 with 3:00 Rest).
Done: At 5:39 am -
the Broadway Out and Back Route.
7.04 miles at 8:39
pace per mile in 1:00:56 at 147 bpm
on avg for avg 84% MHR.
I did a 2.01 mile warm up at 8:31
pace (4 seconds faster than Marathon Pace).
I was going for 8:45s.
Then the 3 x 1600s with 3:00
Recovery were done.
The 1600s (split 2, 4, and 6 above) were done at 8:00 pace/mile.
They were done at 155 bpm on avg. for 89% MHR. This is at the high end of Lactate Threshold
MHR intensity.
The 3:00 Recovery
periods were done within Recovery pace range (10:04,
10:27, 10:11).
The 10 minute cool down done at General Aerobic pace (split
8 for 1.07 miles at 9:27)
A Great workout!
Question:
What would be the best pace for the Warm Up portion? Marathon Pace seems kind of hard and I am wondering if I can do the 3 x 1600s at a quicker pace if the Warm Up portion is slower than Marathon Pace. The question: how much slower?
I believe the 3:00
rest portions are okay at Recovery Pace.
I suspect the cool down is okay to do at General Aerobic
pace.
| 