It's been possible to run over the Crusell-bridge (just before 3 km) for some time now, but yesterday I found a new walk/bike path under the lauttasaari bridge (just after 4 km), east along the motorway (4-5 km) connecting to the usual lap around the old cemetary and the hietsu-beach. Did 11 km at a pace just under 6 min/km.
4x1k @ ~5:00/km
This is certainly a very different way of running an 11k at an average pace of 6:28/km. All the training programs for half or full marathons recommend some form of intervals. Recommended distances range anywhere between 400 m to 1 mile (1600 m) with a few minutes of walking or easy jogging between repeats.
I'm not sure how/if the garmin 405cx can be set up for interval training, so I just did 1k of walking/jogging between my "fast" 1k's at ~5:00/km. Those slow resting km's took over 7 min, which is probably a little too much rest between repeats.
There are a lot of 4 hour-target-time marathon training programs out there. Finnish running-site "seppola" has these 1k at 5:00 pace intervals. I think Kuehls book talks about up to sixteen 400m repeats at 5:00 pace, while Galloway's program has 4-8x 1 mile repeats at 5:20 pace and Janne Holmen's program (see also here) has fewer long 3-4k repeats at 5:18/km or so.
There's a race in Forssa on Saturday(which I haven't signed up for...yet)
This pace is slightly slower than a 2 hour half-marathon, but that is partly because of the traffic-lights and other obstacles in the course. Kilometers 9, 10, and 11 felt pretty good - I wonder how much beyond 11k the wall lies?
In other news, lucid lynx is out, and my desktop machine is taking forever to download about 2600 Mb of upgrades.
11.7 k slow run
11.66 km in 1 h 19 min, average pace 8.8 km/h.
The GPS trace above can be compared to a gmap-pedometer map below. I didn't run exactly according to plan, but the distance estimate is good to within ~5 % anyway.