| Date: | 8/22/2008 7:30 AM |
| Type: | Midweek Long |
| Course: | Old Faison Hodge |
| Distance: | 11.02 miles |
| Duration: | 2:00:04 |
| Pace: | 10:54 / mile |
| Shoe: | adidas Adistar Control 4 (4.3) |
| Weight: | 173 lb |
| Heart Rate: | Rest: 49 / Average: 146 / Max: 156 |
| Misc: | Quality: 7/10, Effort: 3/10 |
| Weather: | 73° F, Sunny |
| Notes: | Run felt really good today. Fastest run in about 2 weeks. Probably due to day off yesterday and good weather.
Splits are NGP. Decoupling was 5.6, a little better than lately.
T 63-73
DP 60-65. |
| Statistics: | Calories: 1442
VO2 Max: 29.2 |
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 1 Mi | 10:10 | 10:10 | 10:10 | 140 | 152 | Started off running comftorbly, no worry about pace. |
| Interval | 1 Mi | 10:03 | 20:13 | 10:03 | 145 | 151 | More flats. |
| Interval | 1 Mi | 10:23 | 30:36 | 10:23 | 146 | 149 | More down slope. |
| Interval | 1 Mi | 10:22 | 40:58 | 10:22 | 148 | 154 | Flats |
| Interval | 1 Mi | 10:50 | 51:48 | 10:50 | 147 | 151 | More uphill. |
| Interval | 1 Mi | 11:05 | 1:02:53 | 11:05 | 146 | 155 | Long downhill. |
| Interval | 1 Mi | 10:31 | 1:13:24 | 10:31 | 148 | 156 | More uphill. |
| Interval | 1 Mi | 10:47 | 1:24:11 | 10:47 | 147 | 152 | Slight incline. |
| Interval | 1 Mi | 11:13 | 1:35:24 | 11:13 | 147 | 151 | Flats |
| Interval | 1 Mi | 11:07 | 1:46:31 | 11:07 | 146 | 152 | Flats |
| Interval | 1 Mi | 10:58 | 1:57:29 | 10:58 | 149 | 153 | Long uphill. |
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