Traingle 168

6 mile recovery run in 54:57 Triangle 168
The picture at right is a graph of my laps from my hills workout3 from Wednesday.. the split time are listed below... I am wondering if you can access my runs at motion based using the links I post???.. Does it let you into the Motionbased site or does it ask you for a password?
This week so far has been.. 16/ off/10/6... off today.. maybe do another 10 tomorrow to get it up to 40.. also, need to get out on bike and get into water for some swimming..
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Hills Workout Analysis:
Lap(#) Time
(m:s) Distance
(mi ) M Spd
(mph) Energy
(Cal)
1 7:37 0.86 7.9 115 LAP 1: FROM ALGONQUIN DOWN TO DOON'S
2 4:30 0.55 8.5 77 LAP 2: DOON'S UPHILL TO FREDERICK
3 4:53 0.55 8.0 76 LAP 3: RECOVERY DOWNHILL TO DOON'S
4 4:47 0.56 8.2 78 LAP 4: DOON'S UPHILL TO FREDERICK
5 5:09 0.56 7.8 78 LAP 5: RECOVERY DOWNHILL TO DOON'S
6 4:52 0.56 8.0 76 LAP 6: DOON'S UPHILL TO FREDERICK
7 5:08 0.55 7.4 77 LAP 7: RECOVERY DOWNHILL TO DOON'S
8 2:21 0.06 5.9 8 LAP 8: RECOVERY REST****
9 4:45 0.55 8.1 74 LAP 9: DOON'S UPHILL TO FREDERICK
10 5:10 0.56 7.7 78 LAP10: RECOVERY DOWNHILL TO DOON'S
11 5:09 0.57 8.8 78 LAP11: DOON'S UPHILL TO FREDERICK
12 5:16 0.56 7.7 79 LAP12: RECOVERY DOWNHILL TO DOON'S
13 4:19 0.56 9.7 77 LAP13: DOON'S UPHILL TO FREDERICK
14 5:06 0.56 8.0 78 LAP14: RECOVERY DOWNHILL TO DOON'S
15 20:23 2.18 7.9 303 LAP15: SLOW RUN AROUND TOWN AND RETURN TO aLGONQUIN
16 0:13 0.01 5.9 3 LAP .. SLOW FINISH, COOL DOWN..
17 1:54 0.19 7.5 25 extra LAP TRYING TO GET ODOMETER TO READ 10 MILES..
Forerunner Laps
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Total Elevation 3,670
Elevation Gain 1,826
Elevation Loss 1,843
Net Elevation Change -17
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Vertical Speed Average ( ft/min) Maximum (ft/min)
Ascent 20.2 236.5
Descent -20.4 -189.2
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Grade Average (%) Maximum (%)
Overall Grade -0.0 --
Ascent Grade 8.6 33.1
Descent Grade -5.9 -31.