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Run Entry
 
| Info |
| Date: | 1/17/2012 3:39 PM |
| Type: | Interval |
| Course: | W&OD Trail, Dominion Station |
| Distance: | 7.02 miles |
| Duration: | 1:07:34.98 |
| Pace: | 9:38 / mile |
| Equipment: | Saucony Omni ProGrid 10 (2012_Jan) |
| Heart Rate: | Average: 147 / Max: 179 |
| Misc: | Quality: 6/10, Effort: 5/10 |
| Weather: | 57° F, Overcast, Windy |
| Notes: | Attempted to run 800s. Ended up being kinda windy out there. Hammies are tight from yesterday's leg workout. |
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Intervals (GPS Interval)
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| | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| 1 | Interval | 1 mi | 11:41.59 | 11:41.59 | 11:42 | 126 | 141 | Warmup |
| 2 | Interval | 0.51 mi | 4:55.34 | 16:36.93 | 9:40 | 146 | 179 | |
| 3 | Interval | 0.5 mi | 4:25.75 | 21:02.68 | 8:52 | 147 | 154 | 800 |
| 4 | Recovery | 0.5 mi | 4:44.80 | 25:47.48 | 9:30 | 149 | 152 | |
| 5 | Interval | 0.5 mi | 4:12.47 | 29:59.95 | 8:25 | 152 | 156 | 800 |
| 6 | Recovery | 0.5 mi | 4:55.73 | 34:55.68 | 9:52 | 151 | 156 | |
| 7 | Interval | 0.5 mi | 4:07.50 | 39:03.18 | 8:15 | 155 | 159 | 800 |
| 8 | Recovery | 0.5 mi | 5:01.85 | 44:05.03 | 10:04 | 150 | 159 | |
| 9 | Interval | 0.5 mi | 4:13.93 | 48:18.96 | 8:28 | 156 | 160 | 800 |
| 10 | Recovery | 0.5 mi | 4:50.80 | 53:09.76 | 9:42 | 152 | 159 | |
| 11 | Interval | 0.5 mi | 4:21.70 | 57:31.46 | 8:44 | 160 | 164 | 800 |
| 12 | Interval | 1 mi | 10:01.14 | 1:07:32.60 | 10:02 | 152 | 162 | Cooldown |
| 13 | Interval | 0.01 mi | 0:02.39 | 1:07:34.99 | 3:59 | 149 | 149 | |
Comments
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