Run 9/30/08

I ran 45min at a much easier pace. It was pretty uneventful. There's nothing much to report there. My calves are still a bit sore, but I didn't feel them one bit during the run. My shoulders are sore but that was a result of yesterday's short bike ride home. I'm just glad that I didn't fall off. I may take the bike out for a leisurely spin before it gets dark. It would be a nice way to loosen up the legs. But first, I need to raise my bike seat. I road home with the seat kind of low. I didn't want to be too far from the ground in case I lost my balance. Now that I've got the balancing part under control, I can graduate to a higher bike seat. Pretty soon, I'll be steering with one hand again. Ah, baby steps. Activity Route: Park Elev. Avg: 34 ft Location: Willingboro, NJ Elev. Gain: -52 ft Date: 09/30/08 Up/Downhill: [+108/-160] Time: 12:37 PM Difficulty: 1.8 / 5.0 Weather: Fair 71 F temp; 61% humidity 71 F heat index; winds Calm Performance Distance: 4.68 miles Time: 0:45:00 Speed: 6.2 mph Pace: 9' 36 /mi Heart Rate: 174 bpm (Avg) Calories: 522 193 bpm (Peak) Notes Cool Down = .9mi Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 180 - 200 0h 24m 53% 2.52 mi Zone 4 160 - 180 0h 13m 30% 1.42 mi Zone 3 140 - 160 0h 06m 13% 0.61 mi Zone 2 120 - 140 0h 02m 5% 0.25 mi Zone 1 100 - 120 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 04 +0' 28 6.0 -0.2 145 -52 ft 2 9' 35 -0' 01 6.3 +0.0 171 +30 ft 3 9' 24 -0' 12 6.4 +0.2 182 -30 ft 4 9' 33 -0' 03 6.3 +0.1 189 +19 ft end 9' 20 -0' 16 6.4 +0.2 190 -19 ft Versus average of 9' 36 min/mile

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