by Brandon
|
Activity
| Route: |
– |
Elev. Avg: |
43 ft |
| Location: |
Mountain View, CA, |
Elev. Gain: |
-3 ft |
| Date: |
09/16/09 |
Up/Downhill: |
[+42/-45] |
| Time: |
01:02 PM |
Difficulty: |
1.8 / 5.0 |
| |
| Weather: |
|
| |
74 F temp; 55% humidity |
| |
74 F heat index; winds N 11 mph |
Performance
| Distance: |
4.29 miles |
|
|
| Time: |
0:44:18 |
| Speed: |
5.8 mph |
|
|
| Pace: |
10' 19 /mi |
|
|
| Calories: |
562 |
|
|
Notes
1-2 mile warm-up
Tabata sprints:
8 round: 20 seconds on, 10 seconds rest, MATCH the distance!
1-2 mile cool-down
Map
Elevation (ft)
Pace (min/mile)
Splits
| Mile |
Pace (min/mile) |
Speed (mph) |
Elevation
Gain |
| actual |
+/- avg |
actual |
+/- avg |
| 1 |
9' 07 |
-1' 12 |
6.6 |
+0.8 |
-10 ft |
| 2 |
10' 54 |
+0' 35 |
5.5 |
-0.3 |
-29 ft |
| 3 |
9' 59 |
-0' 20 |
6.0 |
+0.2 |
+26 ft |
| 4 |
11' 58 |
+1' 39 |
5.0 |
-0.8 |
+6 ft |
| end |
7' 59 |
-2' 20 |
7.5 |
+1.7 |
+3 ft |
| Versus average of 10' 19 min/mile |
|
|
|
Posted in General Training | Comments (0)
Leave a Reply
