| Date: | 7/21/2008 |
| Type: | Interval |
| Course: | Highland Middle School Track |
| Distance: | 4.57 miles |
| Duration: | 36:19.66 |
| Pace: | 7:57 / mile |
| Shoe: | Pearl Izumi SyncroPace (v3 orange) |
| Weight: | 148 lb |
| Heart Rate: | Rest: 47 / Average: 150 / Max: 175 |
| Misc: | Quality: 7/10, Effort: 7/10 |
| Weather: | 80° F, Humid |
| Statistics: | Calories: 512
VO2 Max: 39.8 |
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 0.5 Mi | 3:13.72 | 3:13.72 | 6:28 | 158 | 163 | |
| Recovery | 0.34 Mi | 3:22 | 6:35.72 | 9:55 | 130 | 161 | |
| Interval | 0.5 Mi | 3:16.02 | 9:51.74 | 6:33 | 161 | 166 | |
| Recovery | 0.31 Mi | 3:21.51 | 13:13.25 | 10:51 | 131 | 163 | |
| Interval | 0.5 Mi | 3:21.92 | 16:35.17 | 6:44 | 160 | 166 | |
| Recovery | 0.29 Mi | 3:14 | 19:49.17 | 11:09 | 133 | 164 | |
| Interval | 0.5 Mi | 3:13.97 | 23:03.14 | 6:28 | 164 | 171 | |
| Recovery | 0.32 Mi | 3:23 | 26:26.14 | 10:35 | 138 | 170 | |
| Interval | 0.5 Mi | 3:14.25 | 29:40.39 | 6:29 | 165 | 173 | |
| Recovery | 0.31 Mi | 3:27 | 33:07.39 | 11:08 | 142 | 173 | |
| Interval | 0.5 Mi | 3:12.27 | 36:19.66 | 6:25 | 167 | 175 | |
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