Run Entry

Info
Date:	4/4/2009 9:05 AM
Type:	Race
Course:	Lake Pleasant "Good Dam Run" 7 Mile Trail
Distance:	7.03 miles
Duration:	58:06.59
Pace:	8:16 / mile
Equipment:	North Face Rucky Chucky
Misc:	Quality: 8/10, Effort: 8/10
Field Placement:	2 / 50 (4%)
Notes:	Second time we have done the race. I really like the course. First couple of miles along the creek ducking branches and water then the climb begins. Next 2 or so miles have 400 ft elevation (all fairly even grade up) and none to easy. Across the Dam and back - up the 'painful hill' leaving the Dam then coast back on easy trail the last 3/4 mile or so. Finished 2nd overall today.
Statistics:	VO2 Max: 39.1

Intervals (GPS Interval)
	Type	Distance	Time	Total Time	Pace	Avg HR	Max HR	Notes
1	Interval	1 mi	7:23.68	7:23.68	7:24			The run down into the wash - careful footing
2	Interval	1 mi	9:16.60	16:40.28	9:17			Running in the Wash ducking trees crossing creek
3	Interval	1 mi	8:37.18	25:17.46	8:38			Mostly running in the Wash ducking trees crossing creek
4	Interval	1 mi	8:53.24	34:10.70	8:54			Climbing up and out
5	Interval	1 mi	7:31.11	41:41.81	7:32			Mostly running on the Dam
6	Interval	1 mi	7:52.41	49:34.22	7:53
7	Interval	1 mi	8:19.30	57:53.52	8:20			The uphill final and last trail
8	Interval	0.03 mi	0:13.61	58:07.13	7:34

Comments

---