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Sep 17, 2012, 12:25 pm

MILE REPEATS

too hot out for mile repeats ... felt like i was sprinting from one spot of shade to the next haha
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Today you'll do repeats of 3 x 1 mile and cover 7 miles total. After a one-mile warmup, run one mile at your 10-K pace (7:21/mile), jog two laps around the track (or a half mile) for recovery, and repeat that cycle two more times. Cool down with easy running afterward.

1-mile warmup
3 x 1 mile @ 7:21/mile with 800-meter recovery jogs
1-mile cooldown

too hot out for mile repeats ... felt like i was sprinting from one spot of shade to the next haha -- Today you'll do repeats of 3 x 1 mile and cover 7 miles total. After a one-mile warmup, run one mile at your 10-K pace (7:21/mile), jog two laps around the track (or a half mile) for recovery, and repeat that cycle two more times. Cool down with easy running afterward. 1-mile warmup 3 x 1 mile @ 7:21/mile with 800-meter recovery jogs 1-mile cooldown
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By: Zack Ham
Started in: Springfield, Oregon, US
Distance: 6.2 mi
Selected: 6.2 mi
Elevation: + 329 / - 328 ft
Moving Time: 00:55:14
Gear: Vibram Komodo Sport
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Page Views: 18
Departed: Sep 17, 2012, 12:25 pm
Starts in: Springfield, Oregon, US
Distance: 6.2 mi
Selected distance: 6.2 mi
Elevation: + 329 / - 328 ft
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 00:58:42
Selection Duration: 3522
Moving Time: 00:55:14
Selection Moving Time: 00:55:14
Stopped Time: 00:03:28
Calories: 931
Max Watts:
Avg Watts: 275
WR Power
Work
Max Speed: 10.1 mph
Avg Speed: 6.8 mph
Pace: 00:09:25
Moving Pace: 00:08:52
Max HR: 178 bpm
Min HR: 78 bpm
Avg HR: 159 bpm
Heartrate zones:
Zone 1: 1 minute
Zone 2: 2 minutes
Zone 3: 9 minutes
Zone 4: 21 minutes
Zone 5: 18 minutes

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
 

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