http://connect.garmin.com/activity/386097958
826E141 Canal Trail
Sat, Oct 5, 2013 2:00 PM
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Distance:
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12.01 mi
|
|
Time:
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1:47:28
|
|
Avg Pace:
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8:57 min/mi
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|
Elevation Gain:
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275 ft
|
|
Calories:
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1,578 C
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A 12 mile run @ 8:57/mile pace in 1:47.
A progressive run for the first six miles at
9:20, 9:10, 9:00, 8:50, 8:40, and 8:30.
Then a Gatorade break for mile 7 with walking – a 9:44 split.
Did a 9:00/mile split for mile 8
and 8:50s for mile 9-11
with a final 12th mile at 8:39/mile.
I am at VDOT 42 for the 5K and Half Marathon distance.
Not so for the Marathon distance because I have not put in the Long runs.
VDOT 42 would require I go out at 8:35/mile pace for the Marathon.
If I do that in NY, the doors will come off at mile 18-20.
My only shot – go for 8:55/mile AP for the Marathon.
The plan thus is to go for 9:00s for the first 20 miles and then pick up the pace for the last 6.2 miles.
Prepare: Simply do 13-20 milers at MP + 25 seconds (which is 9:00/mile)
|
Split
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Time
|
Distance
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Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:23
|
1
|
45
|
0
|
9:23
|
|
2
|
0:09:10
|
1
|
27
|
39
|
9:10
|
|
3
|
0:09:03
|
1
|
28
|
33
|
9:03
|
|
4
|
0:08:51
|
1
|
28
|
25
|
8:51
|
|
5
|
0:08:40
|
1
|
13
|
9
|
8:40
|
|
6
|
0:08:28
|
1
|
13
|
0
|
8:28
|
|
7
|
0:09:44
|
1
|
0
|
12
|
9:44
|
|
8
|
0:09:00
|
1
|
6
|
0
|
9:00
|
|
9
|
0:08:47
|
1
|
27
|
63
|
8:47
|
|
10
|
0:08:53
|
1
|
39
|
0
|
8:53
|
|
11
|
0:08:48
|
1
|
20
|
45
|
8:48
|
|
12
|
0:08:39
|
1
|
29
|
46
|
8:39
|
|
13
|
:02.3
|
0.01
|
0
|
0
|
7:05
|
|
Summary
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1:47:28
|
12.01
|
275
|
270
|
8:57
|
| 