http://connect.garmin.com/activity/439770580
Sun, Feb 2, 2014 12:19 PM
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Distance:
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8.01 mi
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|
Time:
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1:11:30
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Avg Pace:
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8:56 min/mi
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|
Elevation Gain:
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233 ft
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|
Calories:
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1,062 C
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Ran 8.01 miles @ 8:56/mile AP in 1:11 on the Canal Trail.
11 yesterday and 8 today is 19 miles for the weekend.
I plan to run 13 next Saturday and 10 next Sunday for 23 weekend miles.
One objective is to get some Back to Back (B2B) Long runs done in an attempt to build endurance.
Another objective: get used to running Long with legs being tired (an asset when racing long distances).
This weekend on the low mileage end of Long. 15+15 or 18+15 or 20+15 with the total weekend miles being in the 30-35 mile range probably more in line with where I need to be. I am not going to do that kind of distance straight out of the gate though.
Today, from 9:00/mile perspective, splits are in seconds +15, -13, -8, -26, +6, +2, +1 -11.
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Split
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Time
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Distance
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Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:15
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1
|
71
|
78
|
9:15
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|
2
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0:08:47
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1
|
0
|
16
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8:47
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|
3
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0:08:52
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1
|
9
|
0
|
8:52
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|
4
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0:08:34
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1
|
0
|
18
|
8:34
|
|
5
|
0:09:06
|
1
|
74
|
0
|
9:06
|
|
6
|
0:09:02
|
1
|
0
|
38
|
9:02
|
|
7
|
0:09:01
|
1
|
70
|
17
|
9:01
|
|
8
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0:08:49
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1
|
8
|
73
|
8:49
|
|
9
|
:03.4
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0.01
|
0
|
0
|
8:42
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Summary
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1:11:30
|
8.01
|
233
|
240
|
8:56
|
| 