http://connect.garmin.com/activity/358487633
Tue, Aug 13, 2013 12:26 PM
|
Distance:
|
4.00
mi
|
|
Time:
|
32:23
|
|
Avg
Pace:
|
8:05 min/mi
|
|
Elevation
Gain:
|
47
ft
|
|
Calories:
|
534
C
|
I was going for
a mile warm-up +
a 2 mile run at tempo pace (7:41/mile;
which is 40 minute race pace) +
a mile cool-down.
Got the warm-up mile done at 8:43/mile.
Did the two mile workbout tempo portion at 7:36/mile!!
The two miles came easily enough. I paced myself wisely.
The cool-down was an 8:24/mile.
There is no doubt in my mind – I am recognizing what holding
faster paces feels like across longer distances by doing the 800s, 1000s, and
1600s.
A workout that I recently came across I am wanting to try:
2-3 x 2 miles at 7:41/mile with 3 minutes Recovery! Throw away the 1600s!
Time constraints today – otherwise I would have done that
workout.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:43
|
1
|
0
|
0
|
8:43
|
|
2
|
0:07:37
|
1
|
0
|
0
|
7:37
|
|
3
|
0:07:36
|
1
|
0
|
0
|
7:36
|
|
4
|
0:08:24
|
1
|
47
|
54
|
8:24
|
|
5
|
:02.9
|
0
|
0
|
0
|
11:51
|
|
Summary
|
0:32:23
|
4
|
47
|
54
|
8:05
|
| 