| Date: | 8/3/2008 6:10 PM |
| Type: | Long |
| Course: | Long |
| Distance: | 16.5 miles |
| Duration: | 2:53:18 |
| Pace: | 10:31 / mile |
| Shoe: | Nike Air Zoom Racing Flat (Katana Rac3r) |
| Weight: | 174 lb |
| Heart Rate: | Rest: 50 / Average: 134 / Max: 148 |
| Misc: | Quality: 7/10, Effort: 6/10 |
| Weather: | 80° F, Sunny, Humid |
| Statistics: | Calories: 2171
VO2 Max: 31.4 |
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 1 Mi | 10:14 | 10:14 | 10:14 | 128 | 142 | |
| Interval | 1 Mi | 10:05 | 20:19 | 10:05 | 133 | 138 | |
| Interval | 1 Mi | 10:23 | 30:42 | 10:23 | 134 | 139 | |
| Interval | 1 Mi | 10:50 | 41:32 | 10:50 | 132 | 138 | |
| Interval | 1 Mi | 10:46 | 52:18 | 10:46 | 132 | 135 | |
| Interval | 1 Mi | 10:51 | 1:03:09 | 10:51 | 131 | 137 | |
| Interval | 1 Mi | 11:02 | 1:14:11 | 11:02 | 130 | 135 | |
| Interval | 1 Mi | 10:28 | 1:24:39 | 10:28 | 134 | 142 | |
| Interval | 1 Mi | 10:15 | 1:34:54 | 10:15 | 134 | 139 | |
| Interval | 1 Mi | 10:22 | 1:45:16 | 10:22 | 137 | 144 | |
| Interval | 1 Mi | 10:05 | 1:55:21 | 10:05 | 134 | 143 | |
| Interval | 1 Mi | 10:01 | 2:05:22 | 10:01 | 136 | 141 | |
| Interval | 1 Mi | 11:25 | 2:16:47 | 11:25 | 134 | 140 | |
| Interval | 1 Mi | 10:48 | 2:27:35 | 10:48 | 131 | 139 | |
| Interval | 1 Mi | 10:02 | 2:37:37 | 10:02 | 137 | 141 | |
| Interval | 1 Mi | 10:29 | 2:48:06 | 10:29 | 138 | 148 | |
| Interval | 0.5 Mi | 5:12 | 2:53:18 | 10:24 | 138 | 141 | |
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