Good Long Run
I had a good long run yesterday. A good friend Bill joined me for the 20 mile training run. This was his first 20 mile run and he did awesome. I used gmap-pedometer to map out the course from the Lawrenceville Gold’s gym parking lot, along Village road to Old Trenton Road, then three miles into Mercer Country Park, and back to the starting point.
The weather was perfect! We started the run about 4:30am so there were not many cars on the road and the temperature was still very cool.
Nice Run Bill! Thanks for coming out hours before the sun and putting in the miles with me.
Here are the details and splits. We kicked at the end and pulled off some negative splits. Mile 12 was higher because we stopped for a water and orange slice break.
Elevation Gain (ft): +4,087 / -4,067
Pace: 8:58 mins/mile
Total Time: 3hr 01min 35sec
| Mile # | Time (m:s) |
Distance (mi ) |
Mph | Calories |
| 1 | 8:49 | 1.00 | 7.7 | 112 |
| 2 | 8:23 | 1.00 | 7.7 | 116 |
| 3 | 8:37 | 1.00 | 7.5 | 115 |
| 4 | 8:42 | 1.00 | 7.5 | 116 |
| 5 | 8:31 | 1.00 | 7.6 | 115 |
| 6 | 8:37 | 1.00 | 7.6 | 121 |
| 7 | 8:36 | 1.00 | 7.9 | 118 |
| 8 | 8:43 | 1.00 | 7.2 | 111 |
| 9 | 8:31 | 1.00 | 7.4 | 113 |
| 10 | 8:52 | 1.00 | 7.0 | 108 |
| 11 | 8:58 | 1.00 | 7.4 | 100 |
| 12 | 11:34 | 1.00 | 7.0 | 105 |
| 13 | 9:07 | 1.00 | 7.2 | 112 |
| 14 | 9:49 | 1.00 | 7.0 | 114 |
| 15 | 9:57 | 1.00 | 6.8 | 117 |
| 16 | 9:34 | 1.00 | 6.7 | 115 |
| 17 | 9:55 | 1.00 | 6.7 | 114 |
| 18 | 9:31 | 1.00 | 6.5 | 113 |
| 19 | 9:16 | 1.00 | 6.8 | 112 |
| 20 | 8:16 | 1.00 | 8.4 | 115 |
And here is the route on motion-based, uploaded from my Garmin 405:
http://trail.motionbased.com/trail/activity/6657086