Virginia Beach Half Marathon

Activity Route: -- Elev. Avg: 9 ft Location: Virginia Beach, VA Elev. Gain: +0 ft Date: 09/06/09 Up/Downhill: [+209/-209] Time: 07:23 AM Difficulty: 3.4 / 5.0 Weather: Mostly Cloudy 80 F temp; 56% humidity 81 F heat index; winds NE 12 Performance <><> Distance: 13.23 miles Time: 2:33:47 Speed: 5.2 mph Pace: 11' 37 /mi Heart Rate: 170 bpm (Avg) Calories: 1482 188 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 168 - 187 1h 56m 75%  10.08 mi Zone 4 150 - 168 0h 45m 29%  3.79 mi Zone 3 131 - 150 0h 01m 0%  0.11 mi Zone 2 112 - 131 0h 00m 0%  0.04 mi Zone 1 94 - 112 0h 00m 0%  0.00 mi (none) out of range 0h 00m 0%  0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 19 -1' 18 5.8 +0.6 158 0 ft 2 10' 41 -0' 56 5.6 +0.4 169 +7 ft 3 10' 34 -1' 03 5.7 +0.5 173 -13 ft 4 10' 56 -0' 41 5.5 +0.3 174 +10 ft 5 10' 52 -0' 45 5.5 +0.4 174 -3 ft 6 11' 15 -0' 22 5.3 +0.2 172 +3 ft 7 11' 50 +0' 13 5.1 -0.1 170 -6 ft 8 11' 57 +0' 20 5.0 -0.1 169 +7 ft 9 12' 08 +0' 31 4.9 -0.2 169 0 ft 10 12' 14 +0' 37 4.9 -0.3 171 +4 ft 11 12' 19 +0' 42 4.9 -0.3 171 -13 ft 12 12' 28 +0' 51 4.8 -0.4 172 +3 ft 13 13' 00 +1' 23 4.6 -0.6 171 +3 ft end 11' 14 -0' 23 5.3 +0.2 175 0 ft Versus average of 11' 37 min/mile

Posted from bimactive.com

Reasons to not use a garmin "workout" when racing

1- exact distance may not get you to the finish line. Ie my garmin said 13.22 at the finish. Had I been using a workout it would have ended before I crossed the finish line. I think this distance variation has to do with the official distance being based on always running on the inside of every turn.....maybe.
2- not sure how a workout would "react" when I lost signal in the tunnel
3- I think the "lap pace" alert at the end of each mile is more meaningful than the "workout" slow down and speed up alerts every time you are out of your target range especially because you inevitability are much slower during water stations
I still love my 405cx. It helped me shave 16 minutes off my half time. Now let's see if I can take another 16 minutes off!
Sent from my Verizon Wireless BlackBerry

Running with Dash

Yesterday Dash and I went on a 5 mile run in the rain. I was going to run 7 but unfortunately Dash's little feet started getting sore. I think the rain made his feet soft so his pads wore down more easily. I'm glad I stopped to look at them, otherwise I'm afraid he would have run until they were raw. Anyway, I'm thinking about getting him these boots for the longer runs. Check out the soles on those things!

St. Patty's Day 5K - Tacoma, WA

Finished the 5K in 0:31:36 which is a 10:18 minute mile. In the pouring rain and freezing cold.