Open in the App
You are currently viewing the classic ride page. Make this my default view for rides — Return to new ride page — dismiss

Plan your own routes

Join Ride with GPS and discover even more new routes and riding buddies. Print turn-by-turn cue sheets so you know where you are heading. And then, log your rides and watch your progress.

Signup Now
9 set 2012 10:07

6 MILES WITH 3 MILES @ TEMPO

No sideache or anything... very tough but felt good. Being partly cloudy probably saved me, would have been brutal in direct sun. Kona came along and did pretty well.
--
These runs train your body to sustain speed over distance. Warm up with two miles of easy running, then dial into your tempo pace (7:45/mile) and hold it for three miles. Cool down with one mile of easy running. Your tempo pace you should feel comfortably hard. It should feel challenging; on a scale of 1 to 10, your effort should feel like an 8. You should be able to utter just a few words at a time.

2-mile warmup
3 miles @ tempo (7:45/mile)
1-mile cooldown

No sideache or anything... very tough but felt good. Being partly cloudy probably saved me, would have been brutal in direct sun. Kona came along and did pretty well. -- These runs train your body to sustain speed over distance. Warm up with two miles of easy running, then dial into your tempo pace (7:45/mile) and hold it for three miles. Cool down with one mile of easy running. Your tempo pace you should feel comfortably hard. It should feel challenging; on a scale of 1 to 10, your effort should feel like an 8. You should be able to utter just a few words at a time. 2-mile warmup 3 miles @ tempo (7:45/mile) 1-mile cooldown
See other rides
By: Zack Ham
Started in: Springfield, Oregon, US
Distance: 6,2 mi
Selected: 6,2 mi
Elevation: + 299 / - 334 piedi
Moving Time: 00:54:16
You must be logged in to comment...

Signup Now

Page Views: 60
Departed: 9 set 2012 10:07
Starts in: Springfield, Oregon, US
Distance: 6,2 mi
Selected distance: 6,2 mi
Elevation: + 299 / - 334 piedi
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 00:57:04
Selection Duration: 3424
Moving Time: 00:54:16
Selection Moving Time: 00:54:16
Stopped Time: 00:02:48
Calories: 898
Max Watts:
Avg Watts: 269
WR Power
Work
Max Speed: 9,3 mph
Avg Speed: 6,9 mph
Pace: 00:09:12
Moving Pace: 00:08:44
Max HR: 174 bpm
Min HR: 83 bpm
Avg HR: 157 bpm
Heartrate zones:
Zone 1: 0 minuti
Zone 2: 2 minuti
Zone 3: 16 minuti
Zone 4: 17 minuti
Zone 5: 15 minuti

Time spent at or above each speed
Average grade at each speed

  • FIT Course

    Best format for turn-by-turn directions on modern Garmin Edge Devices

  • TCX Course

    Best format for turn by turn directions on Edge 500, 510. Will provide true turn by turn navigation on Edge 800, 810, 1000, Touring including custom cue entries. Great for training when we release those features. Not currently optimal for Virtual Partner.

  • TCX History

    Useful for uploading your activity to another service, keeping records on your own computer etc.

  • GPX Track (.gpx)

    Useful for any GPS unit. Contains no cuesheet entries, only track information (breadcrumb trail). Will provide turn by turn directions (true navigation) on the Edge 705/800/810/1000/Touring, but will not have any custom cues. Works great for Mio Cyclo. Find GPS specific help in our help system.

  • Google Earth (.kml)
  • Instructions for:
    Garmin Edge 1000
    Garmin Edge 820
    Garmin Edge 520
    Wahoo Elemnt & Bolt
    Garmin Edge 800
    Garmin Edge 810
    Garmin Edge 500
    Garmin Edge 510
    Mio Cyclo 505
 

Elapsed Time 00:00:00

32x
Playback speed

You do not currently participate in segments. You can change this setting here.