| Date: | 8/31/2008 |
| Type: | Long |
| Course: | CWRRC Sat/sunday run |
| Distance: | 22 miles |
| Duration: | 3:41:32 |
| Pace: | 10:05 / mile |
| Shoe: | Mizuno Wave Rider 11 |
| Heart Rate: | Rest: 47 / Average: 119 / Max: 165 |
| Misc: | Quality: 5/10, Effort: 6/10 |
| Notes: | first 16 slow... last 6 faster... |
| Statistics: | VO2 Max: 33.5 |
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 1 Mi | 8:43 | 8:43 | 8:43 | 138 | 153 | |
| Interval | 1 Mi | 8:17 | 17:00 | 8:17 | 149 | 161 | |
| Interval | 1 Mi | 8:20 | 25:20 | 8:20 | 151 | 158 | |
| Interval | 1 Mi | 8:41 | 34:01 | 8:41 | 154 | 165 | |
| Interval | 1 Mi | 8:33 | 42:34 | 8:33 | 154 | 161 | |
| Interval | 1 Mi | 8:58 | 51:32 | 8:58 | 153 | 164 | |
| Interval | 16 Mi | 2:50:00 | 3:41:32 | 10:38 | 110 | 147 | |
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