| Date: | 9/4/2008 10:30 AM |
| Type: | Fartlek |
| Course: | Key Bridge - Georgetown Loop |
| Distance: | 9.32 miles |
| Duration: | 1:20:12 |
| Pace: | 8:37 / mile |
| Shoe: | ASICS Gel-Cumulus 9 (Home #3) |
| Weight: | 176 lb |
| Heart Rate: | Average: 153 |
| Misc: | Quality: 8/10, Effort: 7/10 |
| Weather: | 90° F, Sunny, Humid |
| Notes: | Odd run. Lots of speedwork at MP and faster. Easy warmup. Very hot and humid.
Splits:
9:53, 126bpm
10:03, 132bpm (half mile split, end of warmup)
8:37, 149bpm
8:35, 153bpm (another half mile split to mark the start along canal)
8:36, 152bpm
8:37, 155bpm
8:01, 160bpm
7:43, 169bpm
8:22, 166bpm
8:49, 162bpm
7:07, 171bpm (hard effort last 1/3 mile) |
| Statistics: | Calories: 1241
VO2 Max: 38.2 |
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