Run 48_ INTERVAL TRAINING

yikes! well, back to the intervals.. need to up the speed if I am going to drop this extra weight. I'm now 170 plus or minus a couple it seems but right about 170.. still lifting weights 4 days a week.. last night did 6 miles, then chest workout, tonight, 10 miles intervals then back... the intervals are tough.. i think i missed a couple laps.. so tough to remember each time to click the lap button.. going to make mondays an interval workout for April..

Total Time (h:m:s) 1:34:01 9:22 pace
Moving Time (h:m:s) 1:31:58 9:10 pace
Distance (mi ) 10.03
Moving Speed (mph) 6.5 avg. 10.3 max.
Elevation Gain (ft) +1,996 / -1,979

Lap(#)Time(m:s)Distance(mi )M Spd(mph) Energy(Cal)
1 8:15 0.85 6.9 115~ Algonquin to Doons
2 4:34 0.55 8.4 76~ return speed
3 5:37 0.56 7.7 73~ ALG. to Doon
4 4:33 0.55 8.4 76~ return
5 5:31 0.55 7.3 72~ A to doon
6 4:32 0.55 9.6 75~ return
7 5:34 0.58 9.2 80~ A to D
8 2:07 0.07 5.6 9 REST to RECOVERY
9 4:22 0.55 9.6 73 ~ return
10 6:18 0.58 9.4 79 ~ recover
11 4:22 0.56 9.3 73~ return
12 5:47 0.57 8.8 76~ recover
13 4:21 0.55 9.7 73 ~ return
14 27:59 2.94 9.7 408~Recovery and around town

so 6 interval times were
1. 4:34
2. 4:33
3. 4:32
4. 4:22
5. 4:22
6. 4:21
~sweet~ tomorrow fun run, wednesday off thursday LSD 20 miler (woo hoo)
Weather
Equipment


Summary Data
Total Time (h:m:s) 1:34:01 9:22 pace
Moving Time (h:m:s) 1:31:58 9:10 pace
Distance (mi ) 10.03
Moving Speed (mph) 6.5 avg. 10.3 max.
Elevation Gain (ft) +1,996 / -1,979

GPS Signal Quality Good GPS Unit Elevation

tough slog on a monday...

Time Data Total % of Total
Total Time 1:34:01 100.0
Moving Time 1:31:58 97.8
Ascent 0:38:20 40.8
Descent 0:38:20 40.8
Flat 0:15:18 16.3
Stopped Time 0:02:02 2.2
# of MB Stops 2 --
Relevant Data
Start Time: Apr 6, 2009 4:25:21 PM
Finish Time: Apr 6, 2009 5:59:22 PM
Time Zone: Atlantic (Canada)

Distance Data Total (mi ) % of Total
Distance 10.03 100
Ascent 4.29 42.8
Descent 4.12 41.1
Flat 1.61 16.1

Speed Data Average (mph) Maximum (mph)
Overall Speed 6.4 --
Moving Speed 6.5 10.3
Ascent 6.7 10.3
Descent 6.4 9.7
Flat 6.3 9.8

Pace Data Average ( m:s ) Best (m:s)
Overall Pace 9:22 --
Moving Pace 9:10 5:48
Ascent 8:55 5:48
Descent 9:18 6:10
Flat 9:34 6:0