Run Entry

Info
Date:	9/27/2009 8:25 AM
Type:	Long
Course:	Bayside out and back from home
Distance:	20.55 miles
Duration:	3:01:41.66
Pace:	8:51 / mile
Equipment:	Mizuno Mizuno Wave Rider 12 Silver (M29)
Weight:	165.0 lb
Heart Rate:	Average: 141 / Max: 153
Misc:	Quality: 5/10, Effort: 4/10
Weather:	11° C, Overcast, Windy
Notes:	Last long run before PEI to test out my pacing speed of 5:30/k worked out very well. Some hills and wind slowed me up for a few k but mostly just rolled easily along. 3 bottles gatorade & 1 gel at 16k. Ran into a runner from BC doing a 2 hour run for Kelona but he stopped at hotel after about 1k. Cool and windy, jacket for 1st 1/2 hr, then carried & ditched it at home before heading out of town to finish run. Had some highs and lows during the run but mostly able to stay 'within myself' and not push too hard except for last few k. Good/great run with quick dip in the pond at 13C to cool the legs and prune some plants. Looking great for PEI!
Statistics:	Calories: 2564 VO2 Max: 39.1

Intervals (GPS Interval)
	Type	Distance	Time	Total Time	Pace	Avg HR	Max HR	Notes
1	Interval	0.62 mi	5:32.32	5:32.32	8:56	119	132
2	Interval	0.62 mi	5:30.86	11:03.18	8:54	125	134
3	Interval	0.62 mi	5:24.93	16:28.11	8:45	128	137
4	Interval	0.62 mi	5:28.03	21:56.14	8:50	135	138
5	Interval	0.62 mi	5:29.01	27:25.15	8:51	137	142
6	Interval	0.62 mi	5:34.09	32:59.24	8:59	139	144
7	Interval	0.62 mi	5:37.68	38:36.92	9:05	138	141
8	Interval	0.62 mi	5:30.43	44:07.35	8:53	140	145
9	Interval	0.62 mi	5:34.95	49:42.30	9:01	140	148
10	Interval	0.62 mi	5:29.66	55:11.96	8:52	148	152
11	Interval	0.62 mi	5:26.91	1:00:38.87	8:48	140	145
12	Interval	0.62 mi	5:47.37	1:06:26.24	9:21	143	148
13	Interval	0.62 mi	5:30.23	1:11:56.47	8:53	139	143
14	Interval	0.62 mi	5:21.50	1:17:17.97	8:39	135	140
15	Interval	0.62 mi	5:37.28	1:22:55.25	9:04	144	147
16	Interval	0.62 mi	5:19.79	1:28:15.04	8:36	137	143
17	Interval	0.62 mi	5:25.45	1:33:40.49	8:45	139	149
18	Interval	0.62 mi	5:24.65	1:39:05.14	8:44	144	149
19	Interval	0.62 mi	5:19.46	1:44:24.60	8:36	141	147
20	Interval	0.62 mi	5:33.47	1:49:58.07	8:58	146	149
21	Interval	0.62 mi	5:09.35	1:55:07.42	8:19	142	148
22	Interval	0.62 mi	5:26.58	2:00:34	8:47	145	149
23	Interval	0.62 mi	5:22.25	2:05:56.25	8:40	144	147
24	Interval	0.62 mi	5:22.94	2:11:19.19	8:41	142	147
25	Interval	0.62 mi	5:55.85	2:17:15.04	9:34	144	152
26	Interval	0.62 mi	5:08.24	2:22:23.28	8:18	144	151
27	Interval	0.62 mi	5:25.95	2:27:49.23	8:46	148	150
28	Interval	0.62 mi	5:25.53	2:33:14.76	8:46	144	149
29	Interval	0.62 mi	5:37.26	2:38:52.02	9:04	144	151
30	Interval	0.62 mi	6:01.72	2:44:53.74	9:44	145	151
31	Interval	0.62 mi	5:23.31	2:50:17.05	8:42	145	153
32	Interval	0.62 mi	5:32.52	2:55:49.57	8:57	149	152
33	Interval	0.62 mi	5:26.09	3:01:15.66	8:46	150	152
34	Interval	0.05 mi	0:26	3:01:41.66	8:40	146	147

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