http://connect.garmin.com/activity/355208931
Wed, Aug 7, 2013 5:32 PM
|
Distance:
|
6.25
mi
|
|
Time:
|
57:21
|
|
Avg
Pace:
|
9:11 min/mi
|
|
Elevation
Gain:
|
105
ft
|
|
Calories:
|
812
C
|
Ran with Marc tonight at the Hamden HS Track. He did his warm up and 4x800s with a cool
down.
My scheduled workout was 5x1000m with 400m RI. Hit the 1000 meters (5/8 of a mile) at AP of
7:31/mile, 7:20/mile, 7:24/mile, 7:20/mile and 7:22/mile. Needed to get the 1000s done in 4:38 and the range for my 5x1000s was 4:28-4:35.
Got the workout done on pace – a bit faster actually. Noticed that I was hitting 7:11/mile AP at the ¼ mile mark and slowed it
down to get the split to the appropriate 7:24/mile
mark for the 1000m.
Intervals done for the week.
Next run should be a Tempo workout.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:27
|
1
|
0
|
11
|
9:27
|
|
2
|
0:04:35
|
0.61
|
19
|
18
|
7:31
|
|
3
|
0:02:55
|
0.26
|
11
|
0
|
11:26
|
|
4
|
0:04:33
|
0.62
|
0
|
0
|
7:20
|
|
5
|
0:03:15
|
0.26
|
0
|
8
|
12:28
|
|
6
|
0:04:28
|
0.6
|
1
|
0
|
7:24
|
|
7
|
0:03:35
|
0.25
|
0
|
0
|
14:25
|
|
8
|
0:04:35
|
0.63
|
9
|
0
|
7:20
|
|
9
|
0:03:39
|
0.26
|
0
|
0
|
14:18
|
|
10
|
0:04:35
|
0.62
|
56
|
68
|
7:22
|
|
11
|
0:02:47
|
0.14
|
10
|
0
|
20:00
|
|
12
|
0:08:53
|
1
|
0
|
0
|
8:53
|
|
13
|
:03.8
|
0.01
|
0
|
0
|
7:38
|
|
Summary
|
0:57:21
|
6.25
|
105
|
106
|
9:11
|
| 