RunningAHEAD - WannaBeFast's log: View Workout


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Info
Date:	9/1/2008 7:03 AM
Type:	FF Looong
Course:	Umstead State Park
Distance:	17.01 miles
Duration:	3:02:39
Pace:	10:45 / mile
Shoe:	ASICS Gel-Kayano 14 (Kayano 14.1)
Weight:	173 lb
Heart Rate:	Rest: 52 / Average: 155 / Max: 180
Misc:	Quality: 8/10, Effort: 5/10
Weather:	76° F, Sunny
Notes:	First 3 hr+ run. Started first 2 hrs easy maintaining low hr. Near end of 2hrs pace and Hr picked up as I started speaking with someone for the next 30 min. Also used hydration belt for first time and brough snack to eat at 1:40.(Fig Newtons) The guy I ran with caused me to pick up my pace some, but my hr was already elevated. I finished strong, but with some left in the tank. Food didn't bother me.
Statistics:	Calories: 2225 VO2 Max: 30.6

Intervals (Long run splits)
Type	Distance	Time	Total Time	Pace	Avg HR	Max HR	Notes
Interval	1 Mi	11:39	11:39	11:39	136	159	NGP 11:27. Started easy, some uphill long downhill.
Interval	1 Mi	11:08	22:47	11:08	146	160	NGP 10:15 Lots of steep rolling hills.
Interval	1 Mi	10:51	33:38	10:51	145	154	ngp 11:24 More steep rolling hills.
Interval	1 Mi	11:34	45:12	11:34	151	162	ngp 10:38 Hills less steep, one longer one.
Interval	1 Mi	11:20	56:32	11:20	148	159	ngp 10:22 Little more flat section here.
Interval	1 Mi	11:02	1:07:34	11:02	146	159	ngp 11:21 Long hills more downhill.
Interval	1 Mi	11:08	1:18:42	11:08	149	160	ngp 10:40 more long hills.
Interval	1 Mi	11:36	1:30:18	11:36	152	161	ngp 10:22 almost all uphill.
Interval	1 Mi	11:19	1:41:37	11:19	152	165	ngp 11:20 More downhill.
Interval	1 Mi	10:28	1:52:05	10:28	155	162	ngp 10:55 big downhill.
Interval	1 Mi	10:07	2:02:12	10:07	162	174	ngp 9:22 conversion with someone mostly UH
Interval	1 Mi	9:44	2:11:56	9:44	168	174	ngp 8:46 relatively flat conversion continued.
Interval	1 Mi	9:10	2:21:06	9:10	163	168	ngp 9:37 big downhill
Interval	1 Mi	11:05	2:32:11	11:05	167	172	ngp 9:19 finish dh biggest uphill 185ft vert.
Interval	1 Mi	10:42	2:42:53	10:42	168	173	ngp 8:16 still lots of uphill
Interval	1 Mi	9:40	2:52:33	9:40	171	173	ngp 8:07 more flat, slight incline the whole way. Finish strong.
Interval	1 Mi	10:03	3:02:36	10:03	171	180	ngp 9:38 Mostly downhill
Interval	1 Yd	0:03	3:02:39	1:28:00	179	179	Fast Finish.

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