miles, then 8 for two miles; then 7:40, 7:20, 7 for the
next 6 miles. And then cool down.
The miles 3-4 were too fast. But that is ok, I did not intend
to run 8 any way. And I thought that if I could not
finish a good progressive, at least I will have a good tempo run.
Yes, it was a good tempo run.
Miles 7-8 with pace 7:19 as expected. I planned to run pace 7 for
the miles 9-10. But mile 9 finished at pace 7:07; and mile
10 slowed as 7:26. But it was indeed a good tempo.
I started running at 10:30am, finished 12:06pm. Not sure whether
I could do better if I started earlier. I know my warm up was a little bit
too fast. Even 8:30 to 8:40 should be ok.
Here are the splits:
Split
|
Time
|
Distance
|
Avg Pace
|
---|---|---|---|
Summary | 1:35:34.7 | 12.00 | 7:58 |
1 | 8:19.4 | 1.00 | 8:19 |
2 | 8:13.7 | 1.00 | 8:14 |
3 | 7:37.8 | 1.00 | 7:38 |
4 | 7:39.6 | 1.00 | 7:40 |
5 | 7:41.1 | 1.00 | 7:41 |
6 | 7:40.7 | 1.00 | 7:41 |
7 | 7:19.2 | 1.00 | 7:19 |
8 | 7:17.6 | 1.00 | 7:18 |
9 | 7:06.7 | 1.00 | 7:07 |
10 | 7:25.7 | 1.00 | 7:26 |
11 | 9:11.9 | 1.00 | 9:12 |
12 | 9:59.2 | 1.00 | 9:59 |
13 | :02.1 | 0.00 | 9:28 |
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