http://connect.garmin.com/activity/374344475
817E132 Canal Trail Marc
Wed, Sep 11, 2013 5:40 PM
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Distance:
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6.74 mi
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|
Time:
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1:02:48
|
|
Avg Pace:
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9:19 min/mi
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|
Elevation Gain:
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325 ft
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Calories:
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872 C
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I met with Marc and the plan was to do a Tempo run. I was thinking
1 Easy + 4 Tempo + 1 Easy for total of six miles. He was planning 2 Easy + 2 Tempo + 2 Easy.
Not feeling the Tempo run tonight. Did a couple warm-up miles with Marc.
Then for the next 4.74 miles walk for 50 Right steps while running 200 Right steps.
So a 1:4 walk/run ratio and averaged 9:30/mile for those miles.
Total: 6.74 miles at 9:19/mile AP in 1:02:48.
Marc was ahead of me after mile 2 and I think he got his two tempo miles done by running mile 3-4 at around 8:00/mile AP.
As for me, I got an Easy Run done tonight.
It’s okay. I think I am in pretty good shape to run the Half on Saturday.
PR good? We’ll see.
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Split
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Time
|
Distance
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Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:58
|
1
|
16
|
33
|
8:58
|
|
2
|
0:08:44
|
1
|
16
|
27
|
8:44
|
|
3
|
0:09:26
|
1
|
118
|
38
|
9:26
|
|
4
|
0:09:11
|
1
|
88
|
119
|
9:11
|
|
5
|
0:09:45
|
1
|
45
|
34
|
9:45
|
|
6
|
0:09:32
|
1
|
43
|
24
|
9:32
|
|
7
|
0:07:13
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0.74
|
0
|
38
|
9:41
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Summary
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1:02:48
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6.74
|
325
|
313
|
9:19
|
| 