http://connect.garmin.com/activity/352639046
Sat,
Aug 3, 2013 7:22 AM
|
Distance:
|
8.16
mi
|
|
Time:
|
1:13:35
|
|
Avg
Pace:
|
9:01 min/mi
|
|
Elevation
Gain:
|
322
ft
|
|
Calories:
|
1,079
C
|
I ran the Canal Trail with Marc today at 7:22am getting 8.16 miles done at 9:01 mile AP. The first four miles have AP being 9:10/mile AP. Despite
the one minute walk break during Mile 5, by the end of the run the AP is down
to 9:01/mile AP.
STAPLE OF RUNNING: Run the first mile as a warm-up and ease
into the run by letting the pace come to you.
STAPLE OF RUNNING: Always try to Negative Split the run (run
second half faster than first half). If
you don’t negative split the run – you went out too fast in the beginning!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:29
|
1
|
58
|
0
|
9:29
|
|
2
|
0:09:07
|
1
|
111
|
138
|
9:07
|
|
3
|
0:09:05
|
1
|
39
|
11
|
9:05
|
|
4
|
0:08:58
|
1
|
6
|
48
|
8:58
|
|
5
|
0:09:42
|
1
|
18
|
19
|
9:42
|
|
6
|
0:08:43
|
1
|
41
|
0
|
8:43
|
|
7
|
0:08:36
|
1
|
0
|
43
|
8:37
|
|
8
|
0:08:40
|
1
|
49
|
22
|
8:40
|
|
9
|
0:01:14
|
0.16
|
0
|
33
|
7:55
|
|
Summary
|
1:13:35
|
8.16
|
322
|
314
|
9:01
|
| 