| Date: | 8/23/2008 |
| Type: | Easy |
| Course: | Random Route |
| Distance: | 15 miles |
| Duration: | 2:12:12 |
| Pace: | 8:49 / mile |
| Shoe: | ASICS Gel-Nimbus 5 |
| Misc: | Effort: 5/10 |
| Weather: | 68° F, Sunny |
| Notes: | Ran at Betzwood. First 6 on my own, and then 12 with Ira. |
| Statistics: | VO2 Max: 38.5 |
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 1 Mi | 9:38 | 9:38 | 9:38 | | | |
| Interval | 1 Mi | 9:37 | 19:15 | 9:37 | | | |
| Interval | 1 Mi | 8:36 | 27:51 | 8:36 | | | |
| Interval | 1 Mi | 9:02 | 36:53 | 9:02 | | | |
| Interval | 1 Mi | 8:36 | 45:29 | 8:36 | | | |
| Interval | 1 Mi | 9:15 | 54:44 | 9:15 | | | |
| Interval | 1 Mi | 9:20 | 1:04:04 | 9:20 | | | |
| Interval | 1 Mi | 9:30 | 1:13:34 | 9:30 | | | |
| Interval | 1 Mi | 8:50 | 1:22:24 | 8:50 | | | |
| Interval | 1 Mi | 8:45 | 1:31:09 | 8:45 | | | |
| Interval | 1 Mi | 8:37 | 1:39:46 | 8:37 | | | |
| Interval | 1 Mi | 8:00 | 1:47:46 | 8:00 | | | |
| Interval | 1 Mi | 8:10 | 1:55:56 | 8:10 | | | |
| Interval | 1 Mi | 8:06 | 2:04:02 | 8:06 | | | |
| Interval | 1 Mi | 8:10 | 2:12:12 | 8:10 | | | |
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