http://connect.garmin.com/activity/377823605
819E134 HHS Track Marc
Wed, Sep 18, 2013 5:54 PM
|
Distance:
|
5.21 mi
|
|
Time:
|
1:00:45
|
|
Avg Pace:
|
11:40 min/mi
|
|
Elevation Gain:
|
108 ft
|
|
Calories:
|
654 C
|
Ran the Hamden High School Track with Marc today.
First time running since the race Saturday.
A 9:06 warm up mile
with 5x100s at 23, 22, 21, 20, and 21 seconds
with about 90 seconds rest post 100s.
Then 4x 600s in 2:41, 2:35, 2:34 and 2:32.
With about 3 minutes recovery post 600s.
So 2:35s (6:51/mile AP) for the 600s.
I usually do 800s, 1000s, 1200s, 1600s, or 3200s up to 5000 meters.
Finally an 8:58/mile cool down.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:06
|
1
|
24
|
38
|
9:06
|
|
2
|
0:01:58
|
0.11
|
15
|
0
|
18:13
|
|
3
|
:23.4
|
0.06
|
0
|
0
|
6:05
|
|
4
|
0:01:34
|
0.07
|
0
|
0
|
21:12
|
|
5
|
:22.0
|
0.06
|
0
|
0
|
5:58
|
|
6
|
0:01:33
|
0.08
|
12
|
0
|
19:49
|
|
7
|
:21.6
|
0.06
|
0
|
0
|
5:58
|
|
8
|
0:01:42
|
0.08
|
0
|
0
|
21:02
|
|
9
|
:20.7
|
0.06
|
0
|
14
|
5:33
|
|
10
|
0:01:37
|
0.08
|
0
|
0
|
20:30
|
|
11
|
:21.6
|
0.06
|
0
|
0
|
5:38
|
|
12
|
0:05:59
|
0.19
|
9
|
22
|
31:27:00
|
|
13
|
0:02:41
|
0.38
|
24
|
0
|
7:01
|
|
14
|
0:02:54
|
0.16
|
0
|
18
|
18:02
|
|
15
|
0:02:35
|
0.38
|
0
|
0
|
6:51
|
|
16
|
0:02:53
|
0.16
|
0
|
0
|
17:56
|
|
17
|
0:02:34
|
0.38
|
24
|
20
|
6:49
|
|
18
|
0:02:44
|
0.16
|
0
|
0
|
17:30
|
|
19
|
0:02:32
|
0.37
|
0
|
0
|
6:50
|
|
20
|
0:07:27
|
0.29
|
0
|
0
|
26:10:00
|
|
21
|
0:08:58
|
1
|
0
|
0
|
8:58
|
|
22
|
:07.0
|
0.01
|
0
|
0
|
9:03
|
|
Summary
|
1:00:45
|
5.21
|
108
|
113
|
11:40
|
| 