816E131 Canal Trail
Sun, Sep 8, 2013 11:57 AM
| Distance: |
10.02 mi |
| Time: |
1:32:30 |
| Avg Pace: |
9:14 min/mi |
| Elevation Gain: |
434 ft |
| Calories: |
1,334 C
|
| Split |
Time |
Distance |
Elevation Gain |
Elevation Loss |
Avg Pace |
| 1 |
0:09:06 |
1 |
53 |
0 |
9:06 |
| 2 |
0:09:09 |
1 |
24 |
50 |
9:09 |
| 3 |
0:09:03 |
1 |
108 |
87 |
9:03 |
| 4 |
0:09:08 |
1 |
101 |
132 |
9:08 |
| 5 |
0:09:09 |
1 |
28 |
0 |
9:09 |
| 6 |
0:09:28 |
1 |
0 |
15 |
9:28 |
| 7 |
0:09:14 |
1 |
0 |
15 |
9:14 |
| 8 |
0:09:31 |
1 |
72 |
21 |
9:31 |
| 9 |
0:09:04 |
1 |
12 |
60 |
9:04 |
| 10 |
0:09:32 |
1 |
35 |
53 |
9:32 |
| 11 |
:07.7 |
0.02 |
0 |
0 |
8:13 |
| Summary |
1:32:30 |
10.02 |
434 |
433 |
9:14 |
I have the data on my watch but am not able to upload the Garmin Data due to “Internal Server Error” message. Thankfully, I am not the only one getting this Error message! So my watch is not the problem.Ran the Canal Trail.
I remember the splits though.
At the end of mile 6, I am at 55 minutes versus 54 minutes and off my planned 9:00/mile pace by one minute. I took about a 40 second walk break and drank Gatorade going into Mile 6.
The plan is to for the next 4 miles run a 9:00, 8:50, 8:40, and an 8:30 mile bringing the AP to 9:00/mile. Not a problem – or so I thought.
Little mishap. I fell at mile 6.6 and injured left palm. Blood left elbow and below right knee. I wind up getting a 9:16/mile for the 7th mile split. From there, I simply let the splits slide and take a few more Gatorade breaks.
End result: 10 miles at 9:14 AP…It’s all good. No blood flow from the head this time. At this point, I am just working up to doing longer runs.
Thinking in terms of “FOURS.” I’ll get a 12 done soon, a 16 and a 20. But increase the lengths of the “in between” runs as I go. Been slacking on the Longs but it really is time to get them done!!! Figure I should get about four to six runs done in the 18-20 mile range pre Marathon. But it’s not wise to knock out a 20 right out of the gate. I could do it – but it wouldn’t be pleasant!
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