28 October 2012

Casual Long Run

Posted by Brad Hefta-Gaub under: Run.

Ok, this will be my 5th long run in 2 weeks. This time I took it “easy”. I intentionally didn’t push myself. My goal was 9:00/mile, and so I was watching my pace, and focusing on dialing in my speed to right around 8:50-8:55.

I ended up running 8:45, but that’s partly because my watch went crazy for about 0.5 miles around mile 5 of the run. So I was kinda flying blind. I knew my watches average pace was “higher” than reality, but I didn’t know how much. Basically, my watch didn’t track distance, and so it thought I wasn’t moving for half a mile.

I managed to run my fastest mile at mile 19. Granted it was down hill… but hey, it’s always a good sign when your fastest mile is late in a run.

Anyway, I could have kept the pace even slower and hit my 9:00 to 8:50 goal, but the point that I ran 8:45 and felt really easy means I’m in great shape for my upcoming Quadzilla.


  • Type: Run
  • Date: 10/28/2012
  • Time: 08:26:00
  • Total Time: 3:12:51.00
  • Calories: 2165
  • Distance: 22.06 miles
  • Average Pace: 8:44.78/mile
  • Max Pace: 8:27.76/mile
  • Ascent: 1,100 ft
  • Descent: 1,100 ft

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Activities: Year to Date

Hours of Activity
 No Activity0.0-100%

Activities: Last Year

Bike: 488 miles
Run : 176 miles
Walk: 34 miles
Hours of Activity
 Bike: 29.5 - 32.0%
 Run : 37.6 - 40.7%
 Strength: 4.8 - 5.1%
 Flex: 4.0 - 4.4%
 Walk: 11.5 - 12.4%
 Other: 5.0 - 5.4%