Mile Repeats Course

Tonight, I ran a test lap of a great route for running mile repeats. As you can run a fast mile with a full recovery mile (and not have to look at GPS). It's a short 2 mile warm up run to the 1 mile loop. I ran this loop on my 3rd mile tonight. It's just boring running it alone, with a buddie theirs competition to run faster on the fast laps; then on the slower lap you can catch back up or vice versa to start out the fast lap again for the competition! Still not a bad run, very relaxing and that 1 mile loop is great with minimal elevation change. If I can find a faster runner to run it with (e.g., Adam). It's a great way to build up speed to run faster miles. Feed your dog well, Chris Activity Route: -- Elev. Avg: 874 ft Location: Stoughton, WI Elev. Gain: -3 ft Date: 10/27/09 Up/Downhill: [+433/-436] Time: 5:29 PM Difficulty: 3.2 / 5.0 Weather: Partly Cloudy 48 F temp; 75% humidity 48 F winds Vrbl 3 Performance Distance: 10.19 miles Time: 1:19:15 Speed: 7.7 mph Pace: 7' 47 /mi Calories: 1447 Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 06 +0' 19 7.4 -0.3 +19 ft 2 8' 40 +0' 53 6.9 -0.8 -10 ft 3 7' 06 -0' 41 8.4 +0.7 0 ft 4 8' 19 +0' 32 7.2 -0.5 +14 ft 5 7' 27 -0' 20 8.1 +0.3 +17 ft 6 7' 35 -0' 12 7.9 +0.2 -36 ft 7 8' 00 +0' 13 7.5 -0.2 +17 ft 8 7' 49 +0' 02 7.7 -0.0 -16 ft 9 7' 23 -0' 24 8.1 +0.4 -7 ft 10 7' 41 -0' 06 7.8 +0.1 -6 ft end 5' 31 -2' 16 10.8 +3.1 +6 ft Versus average of 7' 47 min/mile

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