Run Entry

Info
Date:	9/20/2009 7:24 AM
Type:	Long
Course:	Waterfall Glen
Distance:	22.2 miles
Duration:	2:42:33.04
Pace:	7:20 / mile
Equipment:	ASICS Gel-Kayano 15 (Blk/Wht 9/11/09)
Weight:	169.0 lb
Misc:	Quality: 10/10, Effort: 10/10
Weather:	59° F, Sunny
Notes:	Fantastic final long run before taper. Ran with Nate. Brief stops at 9.5 and 19. Other than that, we put in very strong steady mileage with a brisk finish. Any doubts caused by excessive treadmill mileage have been removed. The hills of WF Glen will keep all marathon trainers honest and prepared. BRING ON A SUB-3 AT CHICAGO IN THREE WEEKS FROM TODAY!
Statistics:	Calories: 2837 VO2 Max: 49.1

Intervals (GPS Interval)
	Type	Distance	Time	Total Time	Pace	Avg HR	Max HR	Notes
1	Interval	1 mi	7:25.69	7:25.69	7:26
2	Interval	1 mi	7:12.45	14:38.14	7:13
3	Interval	1 mi	7:30.39	22:08.53	7:31
4	Interval	1 mi	7:30.73	29:39.26	7:31
5	Interval	1 mi	7:29.60	37:08.86	7:30
6	Interval	1 mi	7:27.16	44:36.02	7:28
7	Interval	1 mi	7:17.92	51:53.94	7:18
8	Interval	1 mi	7:25.12	59:19.06	7:26
9	Interval	1 mi	7:26.62	1:06:45.68	7:27
10	Interval	1 mi	7:23.21	1:14:08.89	7:24
11	Interval	1 mi	7:17.69	1:21:26.58	7:18
12	Interval	1 mi	7:21.02	1:28:47.60	7:22
13	Interval	1 mi	7:30.04	1:36:17.64	7:31
14	Interval	1 mi	7:26.44	1:43:44.08	7:27
15	Interval	1 mi	7:16.77	1:51:00.85	7:17
16	Interval	1 mi	7:19.26	1:58:20.11	7:20
17	Interval	1 mi	7:10.62	2:05:30.73	7:11
18	Interval	1 mi	7:26.92	2:12:57.65	7:27
19	Interval	1 mi	7:22.54	2:20:20.19	7:23
20	Interval	1 mi	7:07.86	2:27:28.05	7:08
21	Interval	1 mi	6:59.09	2:34:27.14	7:00
22	Interval	1 mi	6:47.85	2:41:14.99	6:48
23	Interval	0.2 mi	1:18.05	2:42:33.04	6:31

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