| Date: | 7/20/2008 7:00 PM |
| Type: | Long |
| Course: | Long |
| Distance: | 11 miles |
| Duration: | 1:47:15 |
| Pace: | 9:45 / mile |
| Shoe: | Puma H Street (phsy) |
| Weight: | 174 lb |
| Heart Rate: | Rest: 50 / Average: 136 / Max: 149 |
| Misc: | Quality: 7/10, Effort: 6/10 |
| Weather: | 75° F, Sunny |
| Statistics: | Calories: 1447
VO2 Max: 33.4 |
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 1 Mi | 9:27 | 9:27 | 9:27 | 130 | 141 | |
| Interval | 1 Mi | 9:36 | 19:03 | 9:36 | 134 | 143 | |
| Interval | 1 Mi | 9:50 | 28:53 | 9:50 | 136 | 141 | |
| Interval | 1 Mi | 9:52 | 38:45 | 9:52 | 135 | 140 | |
| Interval | 1 Mi | 9:50 | 48:35 | 9:50 | 136 | 141 | |
| Interval | 1 Mi | 9:59 | 58:34 | 9:59 | 135 | 138 | |
| Interval | 1 Mi | 9:59 | 1:08:33 | 9:59 | 136 | 140 | |
| Interval | 1 Mi | 9:41 | 1:18:14 | 9:41 | 135 | 139 | |
| Interval | 1 Mi | 9:33 | 1:27:47 | 9:33 | 138 | 145 | |
| Interval | 1 Mi | 9:44 | 1:37:31 | 9:44 | 142 | 149 | |
| Interval | 1 Mi | 9:44 | 1:47:15 | 9:44 | 141 | 149 | |
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