Run 10/1/08

Today's run was pretty decent. I thought I would be much slower. I do better when I have a day off. Luckily, the soreness I had did not come into play. Instead of rum, I had chocolate soymilk before bed. I just wasn't in the mood. Oh well. There's always tonight. So I switched up the Winter Training schedule a bit. The plan calls for five days of running (four of those days from Monday til Thursday). My legs are not a fan of running back to back. And Thursdays call for tempo runs after three days of straight running. I decided to swap out the tempo run for a bike ride. So I spent last night updating my Google calendar. Anyway, I need to feed myself. It's after 3pm and I've only had coffee and chocolate soymilk. Yeah, I need to work on that. Music: Strange Flower by Aya This is a cool, chillaxin' album. Give it a listen. Activity Route: Park Elev. Avg: 34 ft Location: Willingboro, NJ Elev. Gain: -30 ft Date: 10/01/08 Up/Downhill: [+78/-108] Time: 01:38 PM Difficulty: 1.6 / 5.0 Weather: Fair 72 F temp; 47% humidity 72 F heat index; winds SW 8 Performance Distance: 3.22 miles Time: 0:30:00 Speed: 6.4 mph Pace: 9' 19 /mi Heart Rate: 172 bpm (Avg) Calories: 357 191 bpm (Peak) Notes Cool Down = .49mi 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 13m 42% 1.42 mi Zone 4 160 - 180 0h 11m 37% 1.18 mi Zone 3 140 - 160 0h 07m 23% 0.72 mi Zone 2 120 - 140 0h 00m 0% 0.02 mi Zone 1 100 - 120 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 43 +0' 24 6.2 -0.2 153 -49 ft 2 9' 20 +0' 01 6.4 -0.0 175 +29 ft 3 8' 57 -0' 22 6.7 +0.3 185 -29 ft end 9' 08 -0' 11 6.6 +0.2 191 +19 ft Versus average of 9' 19 min/mile

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