| Date: | 7/27/2008 7:00 PM |
| Type: | Long |
| Course: | Long |
| Distance: | 13.46 miles |
| Duration: | 2:20:20 |
| Pace: | 10:26 / mile |
| Shoe: | Nike Air Zoom Racing Flat (Katana Rac3r) |
| Weight: | 172 lb |
| Heart Rate: | Rest: 52 / Average: 139 / Max: 151 |
| Misc: | Quality: 7/10, Effort: 6/10 |
| Weather: | 80° F, Sunny |
| Statistics: | Calories: 1751
VO2 Max: 31.3 |
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 1 Mi | 10:05 | 10:05 | 10:05 | 135 | 140 | |
| Interval | 1 Mi | 10:20 | 20:25 | 10:20 | 137 | 141 | |
| Interval | 1 Mi | 10:26 | 30:51 | 10:26 | 138 | 145 | |
| Interval | 1 Mi | 10:46 | 41:37 | 10:46 | 138 | 144 | |
| Interval | 1 Mi | 10:41 | 52:18 | 10:41 | 136 | 141 | |
| Interval | 1 Mi | 10:35 | 1:02:53 | 10:35 | 139 | 146 | |
| Interval | 1 Mi | 10:02 | 1:12:55 | 10:02 | 138 | 145 | |
| Interval | 1 Mi | 10:18 | 1:23:13 | 10:18 | 138 | 141 | |
| Interval | 1 Mi | 10:23 | 1:33:36 | 10:23 | 138 | 143 | |
| Interval | 1 Mi | 10:32 | 1:44:08 | 10:32 | 138 | 143 | |
| Interval | 1 Mi | 10:25 | 1:54:33 | 10:25 | 144 | 150 | |
| Interval | 1 Mi | 10:42 | 2:05:15 | 10:42 | 142 | 150 | |
| Interval | 1 Mi | 10:23 | 2:15:38 | 10:23 | 146 | 151 | |
| Interval | 0.46 Mi | 4:42 | 2:20:20 | 10:14 | 141 | 150 | |
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