Goal Pace/Tempo Pace/Goal Pace

That was the workout for today. The other Major in my unit wanted to go on a run with me today and I think he found out it was little more than he wanted to do so he dropped out in the middle of the tempo pace part to go the gym.

I was supposed to do 2mi GP (9:00 - 9:30)/2 + 2mi T (8:30 - 9:00)/3mi GP (9:00 - 9:30). I cut one of the 2mi tempos since I had an early meeting this morning. Here's the data.

Distance : 7:32mi
Total Time: 1:08:24
AVG Pace: 9:20
Total Calories: 1116
AVG HR: 180 bpm
Max HR: 191 bpm
Pace:
Lap 1: 2mi AVG Pace 9:04
Lap 2: 2mi AVG Pace 8:46
Lap 3: .25 mi AVG Pace 11:20 (Supposed to be a quick cool down reset prior to the 2d Tempo. I looked at the watch saw I was going to be late for the meeting so I cut the 2d tempo)
Lap 4: 3 mi AVG Pace 9:44
Zone 1 Time: 0:09 Distance: 0ft
Zone 2 Time: 0:15 Distance: 50ft
Zone 3 Time: 2:33 Distance: .2 mi
Zone 4 Time: 13:38 Distance: 1.4 mi
Zone 5 Time: 52:23 Distance: 5.8 mi

I made the pace for the first GP and the first T and I was just a little off the pace for the second GP. Not too bad considering I've been LSRing most of my runs staying in HR3 and only averaging a 10:40 pace. I would have liked to have seen a lower HR but I was really stepping out. Another thing to consider today was that there was about an inch of fresh snow on the ground and it was almost like running in sand. Not a very energy efficient run. Dry pavement might have actually had me in the target pace for the last GP segment.

I also used the workout function for the first time ever on my Garmin Forerunner 305. It worked like a charm. I can't believe I've had the thing a year and half and never used that function.