27 October 2009

Mile Repeats Course


Tonight, I ran a test lap of a great route for running mile repeats. As you can run a fast mile with a full recovery mile (and not have to look at GPS). It's a short 2 mile warm up run to the 1 mile loop. I ran this loop on my 3rd mile tonight. It's just boring running it alone, with a buddie theirs competition to run faster on the fast laps; then on the slower lap you can catch back up or vice versa to start out the fast lap again for the competition!

Still not a bad run, very relaxing and that 1 mile loop is great with minimal elevation change. If I can find a faster runner to run it with (e.g., Adam). It's a great way to build up speed to run faster miles.


Feed your dog well,
Chris



Activity
Route:
--
Elev. Avg:
874 ft
Location:
Stoughton, WI
Elev. Gain:
-3 ft
Date:
10/27/09
Up/Downhill:
[+433/-436]
Time:
5:29 PM
Difficulty:
3.2 / 5.0

Weather:
Partly Cloudy

48 F temp; 75% humidity

48 F winds Vrbl 3
Performance
Distance:
10.19 miles

Time:
1:19:15
Speed:
7.7 mph

Pace:
7' 47 /mi

Calories:
1447


Elevation (ft)

Pace (min/mile)

Splits
Mile
Pace (min/mile)
Speed (mph)
Elevation
Gain
actual
+/- avg
actual
+/- avg
1
8' 06
+0' 19
7.4
-0.3
+19 ft
2
8' 40
+0' 53
6.9
-0.8
-10 ft
3
7' 06
-0' 41
8.4
+0.7
0 ft
4
8' 19
+0' 32
7.2
-0.5
+14 ft
5
7' 27
-0' 20
8.1
+0.3
+17 ft
6
7' 35
-0' 12
7.9
+0.2
-36 ft
7
8' 00
+0' 13
7.5
-0.2
+17 ft
8
7' 49
+0' 02
7.7
-0.0
-16 ft
9
7' 23
-0' 24
8.1
+0.4
-7 ft
10
7' 41
-0' 06
7.8
+0.1
-6 ft
end
5' 31
-2' 16
10.8
+3.1
+6 ft
Versus average of 7' 47 min/mile

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