| Date: | 8/31/2008 11:30 PM |
| Type: | Interval |
| Course: | Treadmill |
| Distance: | 4.15 miles |
| Duration: | 37:45 |
| Pace: | 9:06 / mile |
| Shoe: | Mizuno Wave Inspire 4 |
| Weight: | 128.5 lb |
| Misc: | Quality: 8/10, Effort: 7/10 |
| Statistics: | Calories: 403
VO2 Max: 33.7 |
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 0.13 Mi | 1:01 | 1:01 | 7:50 | | | 7.7 mph @ 0.5% incline |
| Recovery | 0.13 Mi | 1:25 | 2:26 | 10:54 | | | 5.5 mph @ 0.5% incline |
| Interval | 0.25 Mi | 1:57 | 4:23 | 7:48 | | | 7.7 mph @ 0.5% |
| Recovery | 0.25 Mi | 2:45 | 7:08 | 11:00 | | | 5.5 @ 0.5% and so forth for all recovery periods |
| Interval | 0.38 Mi | 3:00 | 10:08 | 7:54 | | | 7.6 mph @ 0.5% |
| Recovery | 0.25 Mi | 2:45 | 12:53 | 11:00 | | | |
| Interval | 0.5 Mi | 3:57 | 16:50 | 7:54 | | | 7.6 mph @ 0.5% |
| Recovery | 0.25 Mi | 2:45 | 19:35 | 11:00 | | | |
| Interval | 0.5 Mi | 3:57 | 23:32 | 7:54 | | | |
| Recovery | 0.25 Mi | 2:45 | 26:17 | 11:00 | | | |
| Interval | 0.38 Mi | 3:00 | 29:17 | 7:54 | | | |
| Recovery | 0.25 Mi | 2:45 | 32:02 | 11:00 | | | |
| Interval | 0.25 Mi | 1:57 | 33:59 | 7:48 | | | |
| Recovery | 0.25 Mi | 2:45 | 36:44 | 11:00 | | | |
| Interval | 0.13 Mi | 1:01 | 37:45 | 7:50 | | | |
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