How to train

[Raginglynx]

Here's the link to the detailed data

http://connect.garmin.com/activity/53808930

Might be better to look at that since I had to make the R90 as laps.
Anyway, here's also the data like before

Summary
Overall
Time: 00:44:04
Distance: 6.22 mi
Calories: 681 C

Timing
Time: 00:44:04
Moving Time: 00:38:05
Elapsed Time: 00:44:05
Avg Speed: 8.5 mph
Avg Moving Speed: 9.8 mph
Max Speed: 15.9 mph
Avg Pace: 07:05 min/mi
Avg Moving Pace: 06:07 min/mi
Best Pace: 03:46 min/mi

Heart Rate
Avg HR: 156 bpm
Max HR: 223 bpm
Avg HR: 79 % of Max
Max HR: 113 % of Max
Avg HR: 2.6 z
Max HR: 6.0 z

Cadence
Avg Run Cadence: 77 spm
Max Run Cadence: 107 spm

Thanks,
Christian