Summary
| Name | Short Steven | |||
| Location | Chicago, IL | |||
| Start Time | 3/19/2012 5:31 AM (UTC-05:00) | Category | My Activities:Running | |
| Distance | 5.08 mi | Time | 00:42:08.0 | |
| Time Moving | 00:42:08.0 | Stopped | 00:00:06.0 | |
| Average pace | 08:17 min/mi | Max. pace | 06:15 min/mi | |
| Weather | ChanceRain; 67.8 °F | |||
| Notes | objective 5 min.@ MP (803) 2 min. jog 4 min.@ HMP (738) 3 min. jog 3 min.@ 10kP (713) 4 min. jog 2 min.@ 5kP (658) 5 min. jog 1 min.@ slightly faster than 5k effort 10 min. jog Finally a workout and some weather I can "get into". I stumbled upon Greg McMillan's "Even Steven" workout while reading last night. He said he uses it for his athletes when they're over-stressed for reasons outside of training. I decided I qualify! Obviously this is a fartlek/interval variation. I really liked that there was no focus on distances - only time. This may be an important concept for me as I move forward. Pre run nothing Post run smoothie 70 g frozen strawberries half of frozen medium banana 2T whey protein powder 4t almond butter 180 ml almond milk multivitamin zinc supplement | |||
| GPS Track Points | 525, average recording interval: 4.0s / 51.23 ft | |||
Splits
| No | Type | Start Time | Start Distance | Duration | Distance | Average Pace |
| 1 | Active | 5:31:21 AM | 0.00 mi | 00:05:00.0 | 0.65 mi | 07:42 min/mi |
| 2 | Active | 5:36:22 AM | 0.65 mi | 00:02:00.0 | 0.21 mi | 09:28 min/mi |
| 3 | Active | 5:38:22 AM | 0.86 mi | 00:04:00.0 | 0.54 mi | 07:26 min/mi |
| 4 | Active | 5:42:22 AM | 1.40 mi | 00:03:00.0 | 0.32 mi | 09:20 min/mi |
| 5 | Active | 5:45:22 AM | 1.72 mi | 00:03:00.0 | 0.43 mi | 07:01 min/mi |
| 6 | Active | 5:48:22 AM | 2.15 mi | 00:04:00.0 | 0.41 mi | 09:38 min/mi |
| 7 | Active | 5:52:22 AM | 2.56 mi | 00:02:00.0 | 0.30 mi | 06:45 min/mi |
| 8 | Active | 5:54:22 AM | 2.86 mi | 00:05:00.0 | 0.53 mi | 09:27 min/mi |
| 9 | Active | 5:59:22 AM | 3.39 mi | 00:01:00.0 | 0.16 mi | 06:22 min/mi |
| 10 | Active | 6:00:22 AM | 3.54 mi | 00:10:00.0 | 1.17 mi | 08:32 min/mi |
| 11 | Active | 6:10:32 AM | 4.71 mi | 00:03:04.2 | 0.35 mi | 08:43 min/mi |
| Totals: | 00:42:08.0 | 5.08 mi | 08:17 min/mi | |||
Map: Street - openstreetmap.org (Mapnik)
Equipment
| No | Photo | Name | Type | Distance Used |
| 1 |  | Mizuno - Wave Rider 13 (Blue) | 143.1 mi |
Created with Activity Documentation Plugin for SportTracks
(see http://www.sporttracks-plugins.com)
